Fitness
A. Deadlift-
3×5, 1RX1, Across, R90-120s
*add 5-10lbs from last week

B.DB Bench Press-
3×6-8, 20×1, R90-120s
*increase weight

C. 2 sets:
2 minute AMRAP @90%
Assault bike calories
Rest 1 minute

2 minute AMRAP @90%
Row calories
Rest 1 minute

Performance
A. Deadlift-
3×1.1.1.1, 1RX1, Build, R90-120s
*start slightly heavier

B. Bench Press-
3×4, 22×1, Build, R90-120s
*start slightly heavier

C. 2 sets:
2 minute AMRAP @90%
Row calories
Rest 1 minute

2 minute AMRAP @90%
Assault bike calories
Rest 1 minute