Fitness

EMOM for 10 minutes

1st min: 8 Front Squats
2nd min: 30sec Chinese Prone Plank Hold

Complete as many rounds as possible in 15 minutes of:

15 Box Jump Overs
12 Air Squats
9 Sumo Deadlift High Pulls 42.5/30
6 Hand Release Push ups

Performance

Front Squat
3-3-3-3 @85%

Complete as many rounds as possible in 12 minutes of:

15 Deadlifts 100/70
15 Lateral Burpees
3 Rope Climbs 15ft

Banded Good Mornings
3 x 20

Post load and scores to the whiteboard.