Fitness

5 sets of:
8 Seated Dumbbell Press
45secs Rest
8 Single Arm Dumbbell Row
45secs Rest

For Time:

40 Cal Row
16 Overhead Squat 40/30
32 Deadlifts 70/50
48 Ring Push Ups

Performance

Press
2@75% 2@80% 3×1@85%

Complete as many rounds as possible in 12 minutes of:

20 Kettlebell Swings 32/24
10 Overhead Squats 60/40

Post load and scores to the whiteboard.