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Performance:

Muscle ups: (work on technic for 15 min)

Workout: Sled pull 4 rounds. rest 4min between sets.

Fitness:

Pull ups: (work on your first full pull up)

Workout: Sled pull 3 rounds rest 4min between sets

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Performance:

Complex: 8 sets

2-clean, 4 front squats, 3 push press

-then-

6 min  AMRAP (RX 95/65)

7 hang cleans

10 push jerks

Fitness:

6 sets of back squats 4-6 reps

-then-

6 min AMRAP

15 Ball slam

7 Burpees