Fitness
A. Close grip bench-
4×2-4, 10×1, Rest 2 minutes
*Start heavier then last time

B. 3 Sets @ 90%:
6 Minute AMRAP:
20 Wall Balls
15 Russian KB swings
10 Burpees
5 Ring rows
Rest 3 minute

Performance
A. Close grip bench-
4×2-4, 10×1, Rest 2 minutes
*Start heavier then last time

B. 3 Sets @ 90%:
6 Minute AMRAP:
20 Wall Balls (20/14)
15 KB swings (70/53)
10 Burpees
5 Pull ups
Rest 3 minute