Fitness
A. 3 rounds:
10 KB swings, tough
3 Wall Climbs

B1. Double DB bicep curl- 3×10-12, R45s
+
B2. Band Tricep pushdown- 3xAMRAP (-2), R45s
+
B3. DB lateral raises- 3×10-12, R45s

C. 3 Sets:
30s Russian twists (w/ plate)
30s Straight leg lowering
30s Hollow hold
Rest 60s

Performance
A. 3 rounds:
15 KB swings (70/53)
5 Wall Climbs

B1. Double DB bicep curl- 3×10-12, R45s
+
B2. Band tricep pushdown- 3xAMRAP (-2), R45s
+
B3. DB lateral raises- 3×10-12, R45s

C. 3 Sets:
30s Russian twists (w/ plate)
30s Straight leg lowering
30s Hollow hold
Rest 60s