Fitness
A. E90s for 3 rounds:
1st: 6 clean-grip RDLs @ 40×0 tempo
2nd: 60s reverse lunges, alternating @ 20×0 tempo

B. EMOTM 8:
1st: 30-45s banded good mornings
2nd: 30-45s seated single-leg raises, alternating

C. 12 min:
1 min single-unders
1 min single-arm KB front rack hold, right
1 min single-arm KB front rack hold, left
1 min dead bugs, alternating

Performance
A. E90s for 3 rounds:
1st: 6 snatch-grip RDLs @ 40×0 tempo, no hook grip
2nd: 6-8/leg double KB rear-foot elevated split squats @ 30×0 tempo

B. EMOTM 8:
1st: 30-45s banded good mornings
2nd: 30-45s seated single-leg raises, alternating

C. 12 min:
1 min double-unders
1 min single-arm KB front rack hold, right
1 min single-arm KB front rack hold, left
1 min dead bugs, alternating