Fitness
A. DB Bench press-
3×10-12, R60s

B. Pull-ups-
3×8-10, R60s

C. 4 minute AMRAP-
10 Assault bike Calories
8 Alt DB Snatches, tough

Rest 2 Minutes

8 minute AMRAP-
10 Row Calories
8 Burpees

Performance
A. DB Bench press-
3×10-12, R60s

B. Weighted pull-ups-
3×8-10, R60s

C. 4 minute AMRAP-
10 Assault bike Calories
8 Alt DB Snatches (65/45)

Rest 2 Minutes

8 minute AMRAP-
10 Row Calories
8 Burpees over Rower