Fitness
1. Back Squat
5×3 build to heavy triple

2. 15 min AMRAP
7-Plate Ground to overhead
7/5-Ring Dips
7-Thruster
7/5-Strict Pullups
(scale options: ring pushups or standard pushups. use band or ring rows. NO KIPPING)

Performance
1. Back Squat
5×3 build to heavy triple

2. 15 min AMRAP
7-Clean and Jerk 135/95
7/5-Ring Dips
7-Thruster 95/65
7/5-Strict Pullups
(scaling options: same as above and reduce load on lifts)