Fitness

Strict Pull Ups
4 x 5

Ring Dip Hold at the Top
4 x 20 secs

Complete 4 rounds for time of:

22 Anchored Sit Ups
12 Dumbbell Hang Power Clean 15/10
14 Box Step Overs 15/10

Performance

Hang Power Snatch + Power Snatch
Every minute on the minute for 10 sets

Complete as many rounds as possible in 10 minutes of:

1 Rope Climb
9 Push Press 60/40
18 Kettlebell Swings 24/16

Post load and scores to the whiteboard.