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

B. 5 minute AMRAP @ 100%
21-15-9
Burpees
KB swings, tough

Rest 5 minutes

10 minute AMRAP @ 90%
10 False grip ring rows
10 Goblet squats, tough
30’s Jump rope work
10 HR Push ups
10 Alt lunges
30s Jump rope work

Performance
A.Every 2 minutes x 6 sets:
15s AMRAP TNG deadlifts @65% of 1RM

B. 5 minute AMRAP @ 100%
21-15-9
Burpees to 6” target
KB swings (70/53)

Rest 5 minutes

10 minute AMRAP @ 90%
10 Pull ups
10 Goblet squats (70/53)
30 DU
10 HR Push ups
10 KB Goblet hold Alt Lunges (70/53)
30 DU