Workout of the Day
Fitness
A. 4×5 Back Squat
B .4×20 DBL KB Front rack walking lunge
C. AMRAP 10
50m Sand Bag Run
8 Ground to Shoulder w/SB
 
Performance
A.10:00 to work up to a 1 RM Back Squat
B. 10:00 Bar Muscle Up Practice, Kipping, or Butterfly
C. AMRAP 16
500m Row
5 Bench Press 185/110
5 Box Jump 36″/30″