Fitness
A. Back squat-
Build to a tough set of 3 in 20 minutes

B. DB bent-over-row-
3×6-8/side, 20X0, R60s

C. 7 minute AMRAP-
10 KB swings, tough
8 Air squats
6 Ring rows

Performance
A. Back squat-
Build to a 3RM in 20 minutes

B. Pendlay row-
3×6-8/side, 20X0, R60s

C. 7 minute AMRAP-
10 KB swings (70/53)
8 Air squats
6 Pull ups