Fitness
A. Back squat-
3×5, Across, 20X1, R90s
*5-10lb increase from last week

B. Bench Press-
3×5, Across, 20X1, R90s
*5-10lb increase form last week

C. Bar in rack strict pull-ups-
3×6-8, R90s

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s

Performance
A. Back squat-
2,1,2,1, wave-load, 20X1, R90s

B. Bench Press-
2,1,2,1, wave-load, 20X1, R90s

C. Weighted strict pull-up-
3×5, across, R90s
*Small increase to weight

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s