Fitness
A. Back squats-
4×4-6, Build as needed, Rest 2 mins

B. Single arm KB row w/ split stance-
3×6-8/side,R60s

C. 5 minute AMRAP-
14 Wall balls, tough
7 Ball slams

Performance
A. Back squats-
4×4 @ RPE 9, Rest 2 minutes

B. Single arm KB row w/ split stance-
3×6-8/side,R60s

C. 5 minute AMRAP-
14 wall balls, (20/14)
7 Toes-to-bar