Fitness
A. Pull-Up progression- 10 minutes
3-part ring row

B. DB Bench press-
3×10-12, R60s

C. 3 minute AMRAP-
Burpees

Rest 2 Minutes

9 minute AMRAP-
10 Row Calories
8 Russian KB Swings, Tough
6 Push Ups

Performance
A. Pull-Up progression- 10 minutes
3-part ring row

B. DB Bench press-
3×10-12, R60s

C. 3 minute AMRAP-
Burpees to 6” target

Rest 2 Minutes

9 minute AMRAP-
15 Assault Calories
10 KB Swing (53/35)
5 Pull Ups