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

B. Assisted Pull Up-
3×5, Build, R90

C. EMOTM 16:
1st min: 8 HR Push ups
2nd min: 30s DB Farmers walk, AHAP
3rd min: 10 Wall balls, tough
4th min: 15s Bike sprint

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: 8 Ring Push ups
2nd min: 30s DB Farmers walk, AHAP
3rd min: 12 Wall balls (30/20)
4th min: 15s Bike sprint