Performance
WOD 1
Deadlift
EMOM10
3 Reps @75-80%
WOD 2
AMRAP19
30 Cal Row
12 BJO @24/20
100 DU
Core
3 Rounds
45s Plank
45s Side Plank (Each Side)
30 Bicycle Crunches
30s Hollow Hold
Rest as needed between rounds
Fitness
WOD 1
Deadlift
EMOM10
3 Reps @moderate-heavy
WOD 2
AMRAP19
30 Cal Row
12 BJO @24/20
100 SU
Core
3 Rounds
45s Plank
45s Side Plank (Each Side)
30 Bicycle Crunches
30s Hollow Hold
Rest as needed between rounds
Home
WOD
AMRAP17
15 Burpees
20 Squat Jumps
100 DU/SU/Mountain Climbers