A.

Tempo Back Squat

4×3 22X1

*Build in weight from last week. 

B.

Health:

3 Rounds- Cap 15:

15 Front Squats 75/55lbs

15 Sit Ups

15 Burpees

Fitness

3 Rounds- Cap 15:

15 Overhead Squats 95/65lbs

15 Toes-to-bar

15 Bar Facing Burpees

Performance: 

3 Rounds- Cap 15: 

15 Overhead Squats 115/85lbs

20 Toes-to-bar

15 Bar Facing Burpees