FITNESS
1a.) 5×2 Chin Ups (or 5×1 :20 Eccentric)
1b.) 5×8 Incline DB Bench Press (30 degrees)

2.) 3 Rounds of each
In Teams of 2:
Partner A.) Row 25 Calories.
Partner B.) 10x Deadlifts  and 10x Box Jumps

PERFORMANCE
1a.) 5×5 Chin Ups (Add weight if necessary)
1b.) 5×8 Incline Bench Press (30 degrees)

2.)3 Rounds In Teams of 2:
Partner A.) Row 25 Calories.
Partner B.) 10x Deadlifts 185/135 and 10x Box Jumps 24/20

ACCESSORY
1a.) 3×10 Pull Overs
1b.) 3×12-15 External Rotation