Fitness
A. Deadlift-
4×4-6, Reset each rep, Rest 2-3 minutes
*small increase in starting weight

B. 3 rounds for time:
1 minute: Row calories
1 minute: Alt Lunges
1 minute: Burpees
1 minute: Kipping knee raises
1 minute: DB Push press, tough
1 minute Rest

Performance
A. Deadlift-
4×3-5, Reset each rep, Rest 2-3 minutes
*small increase in starting weight

B. 3 rounds for time:
1 minute: Row calories
1 minute: Alt Lunges
1 minute: Burpees
1 minute: Toes-to-bar
1 minute: HSPU
1 minute Rest