Workout of the Day

Fitness

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Kettlebell Windmills x 6-8 reps each arm
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs
5 Toes to Bar or hanging knee tucks or wtd sit ups

Performance

A.
Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep

Build as you go, but make sure the focus is on proper technique and mechanics as you build.

B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar