Fitness

3 sets of:
20m Walking Dumbbell Lunge Increasing
Rest 90secs

AMRAP in 5 minutes
30 Double Unders
10 Hand Release Push Ups
8 Hang Power Clean 45/30

–Rest 1 minute–

AMRAP in 4 minutes
25 Double Unders
10 Hand Release Push Ups
8 Hang Power Clean 45/30

–Rest 1 minute–

AMRAP in 3 minutes
20 Double Unders
10 Hand Release Push Ups
8 Hang Power Clean 45/30

Performance

Front Squat
1-1-1 @90%

Complete as many rounds as possible in 12 minutes of:

16 Handstand Push Ups
12 Pistol Squats
8 Power Snatch 50/35

Banded Good Mornings
3 x 20

Post load and scores to the whiteboard.