Fitness

Push Press
13 minutes to build to a heavy 3 reps
Then
3×8 Single Arm Dumbbell Row

Complete 5 rounds for time of:

300m Run
9 Thrusters 40/30
6 Lateral Burpees

Performance

Overhead Squat
2-2-2-2-2 @75%
Then
Close Grip Bench Press
3-3-3 @75%

21-15-9 for time of:

Lateral Box Jumps
Deadlifts 90/60
Ring Dips

Post load and scores to the whiteboard.