Fitness
A. Pause deadlift-
3×5, 1s pause 3 inches off floor, Build, Rest 90s

B. 2 sets:
4 minute AMRAP:
5 DB Push press, tough
10 Burpees to 45lb plate
+
Rest 2 minutes
+
4 minute AMRAP:
200m Row
10 DB front squat, tough
+
Rest 2 minutes

Performance
A. Pause deadlift-
3×5, 1s pause 3 inches off floor, Build, Rest 90s

B. 2 sets:
4 minute AMRAP:
5 Push press (95/65)
10 Bar over burpees
+
Rest 2 minutes
+
4 minute AMRAP:
200m Row
10 Front Squats (95/65)
+
Rest 2 minutes