Fitness
A. Front squat-
3×5, 20X1, Across, R90-120s
*5-10lb increase from last week

B. Push Press-
3×5, 10X0, Across, R90-120s
*5-10lb increase from last week

C. For time:
250m Row
10 KB swings, tough
10 Burpees
10 KB swings, tough
10 Burpees
10 KB swings, tough
250m Row

Performance
A. Front squat-
2,1,2,1, Wave-load, 10X1, R90s

B. Push Press-
2,1,2,1, Wave-load, 11X0, R90s

C. For time: @ 100%
250m Row
10 KB swings (70/53)
10 Burpees
10 KB swings (70/53)
10 Burpees
10 KB swings (70/53)
250m Row