Strength:

Bench

Fitness:

3 x 5 (LP)

Performance:

70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)

Deadlift:

Heavy 3

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Conditioning:

AMRAP 5:

5 1-Arm DB Thrusters (L)

5 1-Arm DB Thrusters (R)

5 Strict Chin Ups

-Rest 3 min-

AMRAP 3:

10 KBS

5 Push Ups