February dues are days late. Get them handled

Fitness and Performance
1. Shoulder press
5/3/1/1/1

2. 5 Rounds
400m Run
5-Bar Muscle Ups
10-Deadlift 225/155
(scale bar mu to 7-c2b pullups and 7-pushups on your barbell)

3. 5 Rounds
20-Alternating leg V-ups
20 sec Hollow rock Hold
rest as needed between rounds
(cut in half if needed)