Fitness:
Three sets of:
Strict Shoulder Press x 5 Reps
Rest 45 Seconds
Strict Supinated-Grip Pull-Ups x 5 reps
(add weight if possible)
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds
Double-Under Practice x 60 seconds
Rest 45 seconds
Performance:
Six sets of:
Strict Shoulder Press x 2 reps @ 20X1
Rest 30 Seconds
Strict Supinated-Grip Pull Ups x 2
Rest 2-3 minutes
Fitness:
Complete as many rounds and reps as possible in 8 minutes of:
10 Ring Rows / Pull Ups
10 Dumbbell / KB Push Presses
10 Box Jump-Overs
Performance:
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Push Press (95/65 lbs)
30 Double-Unders
Fitness and Performance:
With a Partner, finish the workout with an 400m farmers walk with 2 KBs / DBs. Switch between partners as needed to complete the walk.
Note weight in comments.