Fitness
A. Close grip bench-
4×3, 20X1, Build, Rest 2 minutes

B. 3 Sets @ 90%:
7 Minute AMRAP:
10 Row calories
10 DB Push Press
10 DB front squats
10 Burpees
Rest 3 minute

Performance
A. Close grip bench-
4×3, 20X1, Build, Rest 2 minutes

B. 3 Sets @ 90%:
7 Minute AMRAP:
10 Bike calories
10 Push Press (95/65)
10 Front Squats (95/65)
10 Burpees over bar
Rest 3 minute