Fitness
A. Every 2 minutes x 8 sets:
3 TNG deadlifts, add weight every 2 sets

B. 8 minute AMRAP @ 90%
5 False grip ring rows
10 Wall balls, tough
15 Box jump, step down, tough

Rest 4 minutes

8 minute AMRAP @ 90%
30s jump rope work
15 Assault bike calories
10 burpees to 45lb plate

Performance
A. Every 2 minutes x 8 sets:
3 TNG deadlifts, add weight every 2 sets

B. 8 minute AMRAP @ 90%
50 Double unders
15 Assault bike calories
10 Burpees to 6″ target

Rest 4 minutes

8 minute AMRAP @ 90%
5 Pull ups
10 Wall balls (2014)
15 Box jumps, step down (24/20)