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:
3 rounds:
10 Russian KB swings, tough
8 Row calories
6 burpees
5 minute cap

Performance
A. Front squat-
3,2,2,1, Wave-load, 10X1, R90s

B. Push Press-
3,2,2,1, Wave-load, 11X0, R90s

C. For time: @ 100%
3 rounds:
10 Russian KB swings (70/53)
10 Burpees
Assault bike calories (15 men/ 10 women)
5 minute cap