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

B. Assisted Pull Up-
3×5-7, R90

C. EMOTM 15:
1st min: 10 Box jumps
2nd min: 30 Single unders + 7 Jumping pull ups
3rd min: Row calories (10/8)

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

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

C. EMOTM 15:
1st min: 10 Burpee box jump-overs (24/20)
2nd min: 30 double unders + 3 muscle ups
3rd min: Row calories (15/12)