Fitness WOD

1. Back Squat
5@60%
5@65%
5@70%
5@75%

2. 5 Rounds for Time
10-Pullups
10-Ring Dips
10-KB Swings 70/53
15/12-Cal Airdyne legs only
(scale to ring pushups if possible and then regular pushups as last resort)

Performance WOD
1. Back Squat
5@60%
5@65%
5@70%
5@75%

2. 5 Rounds for Time
5-Muscle Ups
10-KB Swings 70/53
15/12-Cal Airdyne legs only