Performance:

Back Squat 4×2 @ 87.5%

3 min AMRAP

10 KBS

10 Box Jumps (24″/20″)

Rest 1 min

3 min AMRAP

10 calorie Row

10 Burpees

Rest 1 min

3 min AMRAP

100m Run

10 Situps

Fitness:

Back Squat 3×5 + 10

3 min AMRAP

10 KBS

10 Box Jumps (24″/20″)

Rest 1 min

3 min AMRAP

10 calorie Row

10 Burpees

Rest 1 min

3 min AMRAP

100m Run

10 Situps