Fitness
A. Pause deadlift-
3×4, 1s pause 3 inches off floor, Build, Rest 90s

B. 2 sets:
5 minute AMRAP:
2,4,6,8…. Burpees
2,4,6,8…. DB snatches, tough
+
Rest 2 minutes
+
5 minute AMRAP:
2,4,6,8…. Goblet squats
2,4,6,8…. Bike calories
+
Rest 2 minutes

Performance
A. Pause deadlift-
3×4, 1s pause 3 inches off floor, Build, Rest 90s

B. 2 sets:
5 minute AMRAP:
2,4,6,8…. Burpees
2,4,6,8…. Alt DB snatches (53/35)
+
Rest 2 minutes
+
5 minute AMRAP:
2,4,6,8…. Goblet squats (70/53)
2,4,6,8…. Bike calories
+
Rest 2 minutes