Fitness
A. Front Squat-
Build to a 3RM in 15 minutes

B. HR Push ups-
Max reps in 1 set

C. “Rand”
21-15-9
Jumping Pull ups
DB Thrusters, tough

Performance
A. Front Squat-
Build to a 1RM in 15 minutes

B. Strict Dips-
Max reps in 1 set

C. “Stan”
21-15-9
Pull ups
Thrusters (95/65)