Fitness
A. Deadlift-
3×5, 3011, Across, R90S

B. 5 min AMRAP @ 100%:
21-15-9:
DB swings, tough
Assault bike calories

Rest 5 min

12 min AMRAP @ 85%:
10 Ball slams
20 Hand Release Push Ups
30 DB goblet hold walking lunges, tough
40s Double Under Work

Performance
A. Deadlift-
Build to a tough 5 in 12 Minutes, 3011

B. 5 min AMRAP @ 100%:
21-15-9:
DB swings, (50/35)
Row calories

Rest 5 min

12 min AMRAP @ 85%:
10 Toes-to-bar
20 Hand Release Push Ups
30 DB goblet hold walking lunges (50/35)
40 Double Unders