Fitness
A. Every 2 minutes x 6 sets:
2.2 TNG deadlifts, add weight every 2 sets

B. 5 minute AMRAP @ 100%
15-12-9
Kipping knee raises
Wall balls, tough

Rest 5 minutes

8 minute AMRAP @ 90%
40 DU or singles
10 Push ups
30 DU or singles
20 False grip ring rows
20 DU or singles
30 Barbell front rack Alt lunges, tough
10 DU or singles
40 Burpees

Performance
A.Every 2 minutes x 6 sets:
2.2.2 TNG deadlifts, add weight every 2 sets

B. 5 minute AMRAP @ 100%
15-12-9
Toes-to-bar
Wall Balls (20/14)

Rest 5 minutes

8 minute AMRAP @ 90%
40 DU
10 HSPU
30 DU
20 Pull ups
20 DU
30 Barbell front rack Alt lunges (75/55)
10 DU
40 Burpees