Fitness
A. KB bottoms up TGU-
4×3/side, Rest 60s

B. 3 sets:
Every 90s-
1st- 8-10 Band assisted pull ups
2nd- 3 Clean & Jerk (Tough)
3rd- 15.15.15 Single unders or 45s DU work
4th- 30s handstand hold

Performance
A. KB bottoms up TGU-
4×3/side, Rest 60s

B. 3 sets:
Every 90s-
1st- 8-12 Ring pull ups
2nd- 2-4 Clean & Jerk (Build each round)
3rd- 15.15.15 Double unders
4th- 30s Freestanding handstand hold