Fitness
A. Deadlift-
Build to a tough triple in 18 minutes

B. Try for strict pull up
Then…
5 banded pull ups with lightest band

C. 1 Attempt for max effort:
400M Run
500M row
Assault bike calories (30/20)
*Rest as needed between events

Performance
A. Deadlift-
Build to a 1RM in 18 minutes

B. Strict pull ups-
Max reps in 1 set

C. 1 Attempt for max effort:
400M Run
500M row
Assault bike calories (30/20)
*Rest as needed between events