Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-x band walk
-wall squat
-ring rows
-10 pulls on rower *focus

Then

FITNESS-
A.1 Back Squat; x 5 x 3 sets, rest 60 seconds
A.2 BB bent over row x 8 x 3 sets, rest 60 seconds
B. RDL x 5 x 3 sets
+
8 minutes on the clock
50 jumping pull ups
40 goblet squats
30 kb swings
amrap jump rope

PERFORMANCE-
A.1 Back Squat; 80% x 3 x 3 sets, rest 60 seconds
A.2 BB bent over row x 8 x 3 sets, rest 60 seconds
B. RDL x 5 x 3 sets
+
8 minutes on the clock
50 pull ups
40 squat cleans @ 135/85
amrap double unders




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