Fitness
A. Every 2 minutes x 6 sets:
4 TNG deadlifts, add weight every 2 sets

B. 5 minute AMRAP @ 100%
4,6,8,10… Burpees
4,6,8,10… Plate overhead Alt lunges (45/25)

Rest 5 minutes

12 minute AMRAP @ 90%
50 Double unders or 100 singles
10 Jumping pull-ups
15 Box Jumps, step down, tough
20 Wall Balls, tough

Performance
A.Every 2 minutes x 6 sets:
6-8 TNG deadlifts, add weight every 2 sets

B. 5 minute AMRAP @ 100%
4,6,8,10… Burpees over bar
4,6,8,10… Barbell OH Alt lunges (95/65)

Rest 5 minutes

12 minute AMRAP @ 90%
50 Double unders
10 Chest-to-bar pull ups
15 Box Jumps, step down (24/20)
20 Wall Balls (20/14)