Fitness
A. Kipping knees to elbows-
1.1.1×5, Rest 10-20s

B.DB RFESS-
3×6-8/Leg, 20X1, Rest 90

C. 21-18-15-9-6-3
Wall Balls, tough
HR push ups
*15 Minute cap

Performance
A. Switch grip Toes-to-bar
1.1.1×5, Rest 10-20s

B. RFESS-
3×6-8/Leg, 20X1, Rest 90s

C. 21-18-15-9-6-3
Wall Balls (20/14)
HR push ups
*15 Minute cap