Fitness
A. Back squat-
3×6, 20X1, Build, Rest 90s

B. Assisted Pull Up-
3×3-5, 20×1, R90

C. EMOTM 16:
1st min: 8/side single arm DB push press
2nd min: 5 box jumps, tough
3rd min: 15s Max assault bike calories
4th min: 8 Russian KB swings, tough

Performance
A. Back squat-
3×6, 20X1, Build, Rest 90s

B. Weighted Pull Up-
3×3-5, 20×1, Build, R90

C. EMOTM 16:
1st min: 8/side single arm DB push press
2nd min: 5 Box Jumps (30+/24+)
3rd min: 15s Max bike calories
4th min: 8 Russian KB swings, AHAP