Fitness

5 sets of:
8 Dumbbell Bench Press
45secs Rest
8 Bent Over Barbell Row
45secs Rest

Complete as many rounds as possible in 12 minutes of:

40 Double Unders
16 Dumbbell Lunges 15/10
10 Power Cleans 50/35

Performance

Press
2@75% 4×2@80%

Complete 5 rounds for time of:

12 Dumbbell Snatch 30/20
16 Wall Balls
150m MedBall Carry

Post load and scores to the whiteboard.