Fitness
A. Deadlift-
4×5, 1RX1, Across, R90-120s
*add 5-10lbs from last week

B.DB Bench Press-
4×7-9, 20×1, R90-120s

C. 4 minute AMRAP @90%
10 Wall balls, tough
30s Jump rope work

Rest 3 minutes

4 minute AMRAP @90%
10 DB Alternating lunges, tough
10 Ring Rows

Performance
A. Deadlift-
4×1.1.1.1.1, 1RX1, Build, R90-120s
*start slightly heavier

B. Bench Press-
4×5, 22×1, Build, R90-120s
*start slightly heavier

C. 4 minute AMRAP @90%
8 Alternating Lunges (95/65)
8 Pull Ups

Rest 3 minutes

4 minute AMRAP @90%
8 Wall Balls (30/20)
30 Double unders