FIT: Metcon (Time)

5-10-15-yard shuttle sprint
50-ft. right-arm dumbbell overhead lunge (40/25)
5-10-15-yard shuttle sprint
50-ft. left-arm dumbbell overhead lunge (40/25)
5-10-15-yard shuttle sprint
25 AbMat sit-ups
5-10-15-yard shuttle sprint
25 PUSH-UPS
5-10-15-yard shuttle sprint
25 DB SNATCHES, right-arm  (40/25)
5-10-15-yard shuttle sprint
25 DB SNATCHES, left-arm  (40/25)
5-10-15-yard shuttle sprint

*Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back

PERF: Metcon (Time)

10-20-30-yard shuttle sprint
50-ft. right-arm dumbbell overhead lunge (50/35)
10-20-30-yard shuttle sprint
50-ft. left-arm dumbbell overhead lunge (50/35)
10-20-30-yard shuttle sprint
25 GHD sit-ups
10-20-30-yard shuttle sprint
25 PUSH-UPS
10-20-30-yard shuttle sprint
25 DB SNATCHES, right-arm (50/35)
10-20-30-yard shuttle sprint
25 DB SNATCHES, left-arm (50/35)
10-20-30-yard shuttle sprint

*Each sprint is 10 yards out and back, then 20 yards out and back, then 30 yards out and back

Death by strict pull ups!  (AMRAP – Rounds and Reps)

With a continuously running clock do one strict pull-up the first minute, two strict pull-ups the second minute, three strict pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

Weighted Pull-ups (5,5,5,5,5)