Fitness
WOD 1
AMRAP 15
5 Strict Pull Ups
10 Hand Release Push Ups
20 Arch Rocks
1 Length Bear Crawl
WOD 2
4 Rounds
AMRAP 3
200m Row Buy In
9 Wall Balls @7/5kg
9 Burpees
3 Minute Rest
Performance
WOD 1
15 Minutes
Ring or Bar Muscle Up Practice
WOD 2
4 Rounds
AMRAP 3
200m Row Buy In
9 Wall Balls @9/7kg
9 Burpees
3 Minute Rest