Fitness
A. Back squat-
5 sets @ tough weight, rest 90s

B. 10 minute AMRAP:
40 Double unders or 60s jump rope work
5 False-grip ring rows
10 Goblet squats, tough

Performance
A. Back squat-
Build to a heavy 5 in 15 minutes

B. 10 minute AMRAP:
40 Double unders
5 Strict Chest-to-bar pull-ups
10 Goblet squats (70/53)