Performance:

5×3 AHAP

Weighted Pullups

5 Rounds

40 seconds on, 20 seconds off

Calorie Row

Kettle Bell Swings

Sit Ups

Fitness:

5×3

Pullups

5 Rounds

40 seconds on, 20 seconds off

Calorie Row

Kettle Bell Swings

Sit Ups

Assistance Work:

Hollow Holds

5×20 seconds