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

B. 5 minute AMRAP:
Bike calories (12/8)
10 Kipping knee raises
Rest 1 minute
+
5 minute AMRAP:
Row calories (12/8)
10 Rack dips
Rest 1 minute
+
5 minute AMRAP:
40 Double unders
10 Goblet squats, tough

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

B. 5 minute AMRAP:
Bike calories (12/8)
10 Toes-to-bar
Rest 1 minute
+
5 minute AMRAP:
Row calories (12/8)
10 Ring dips
Rest 1 minute
+
5 minute AMRAP:
40 Double unders
10 front squats (135/95)