Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– bottoms up kb walk
– goblet squat
– tgu 1/side

FITNESS-
A1. FS, 5.5.4.3, rest 30 sec
A2. Pull up variation, amrap x 4, rest 60sec
+
12 min on clock
600m run
3 rounds
15 kb swing
15 goblet squats
amrap burpees in remaining time

PERFORMANCE-
A.1  FS; 85% x 1-2 x 4 sets, rest 30 seconds
A.2  CTB pull up x amrap x 4 sets, rest 90 seconds
+
12 minutes on the clock
800m run
50 hang squat cleans @ 135
amrap burpees over the barbell in rest of time

finisher
weighted plank holds 20 sec on 20 sec off x 4

PR BELL USE IT!!!! That is all!!
-Cesar