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

B. Single arm ring row-
4×5/side, Rotate through trunk, R45-60s

C. For time:
15-12-9-6-3
HR push ups
Box jumps, tough

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

B. Single arm ring row-
4×5/side, Rotate through trunk, R45-60s

C. For time:
15-12-9-6-3
Ring dips
Burpee Box jumps (24/20)