Fitness
A. Back squat-
3×4, 20X1, Build, Rest 90s

B. Assisted Pull Up-
3×5, R90

C. EMOTM 16:
1st min: 3 Wall climbs
2nd min: 5 Box Jumps, tough
3rd min: 10 Russian KB swings, tough
4th min: 3/side Turkish get-ups, tough

Performance
A. Back squat-
3×4, 20X1, Build, Rest 90s

B. Weighted Pull Up-
3×3-5, 20×1, Build, R90

C. EMOTM 16:
1st min: 3 Wall climbs
2nd min: 5 Box Jumps (30+/24+)
3rd min: 10 Russian KB swings, AHAP
4th min: 3/side Turkish get-ups (53/35)