Fitness

4 Sets of:
8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges

Complete 6 rounds for time of:

150m Sandbag Run
12 Pull Ups
10 Push Ups

Performance

Push Press TNG
3-3-3-3 Across

Complete as many reps as possible in 5 minutes of:

9 Thrusters 45/32.5
9 Toes to Bar

Rest 1 minute

Complete as many reps as possible in 5 minutes of:

9 Thrusters 45/32.5
7 Bar Muscle Ups

Post load and scores to the whiteboard