Fitness
A. Back squats-
4×4-6, Build as needed, Rest 2 mins

B. Single arm ring row-
4×5/side, No trunk rotation, R45-60s

C. For time:
21-15-9
SA DB press, tough
Jumping pull ups

Performance
A. Back squats-
4×5 @ RPE 7, Rest 2 minutes

B. Single arm ring row-
4×5/side, No trunk rotation, R45-60s

C. For time:
21-15-9
SA DB press (50/35)
Pull ups