Fitness
A. Deadlift-
4×4-6, Reset each rep, Rest 2-3 minutes

B. 3 rounds for time:
1 minute: HR Push ups
1 minute: Goblet squats, tough weight
1 minute: Kipping knee raise
1 minute: Box jumps, tough
1 minute: Alt lunges
1 minute Rest

Performance
A. Deadlift-
4×3-5, Reset each rep, Rest 2-3 minutes

B. 3 rounds for time:
1 minute: HR Push ups
1 minute: Goblet squats (70/53)
1 minute: Toes-to-bar
1 minute: Box jumps (24/20)
1 minute: Alt Pistols
1 minute Rest