Fitness

Overhead Squat
3-3-3-3-3 (2sec Pause)
Increasing

Complete as many rounds as possible in 12 minutes of:

12 Box Step Overs 15/10
12 Ring Push Ups
12 Toes to Bar

Performance

Overhead Squat
5-5-5-5-5 Increasing

Complete as many rounds as possible in 12 minutes of:

3 Ring Muscle Ups
6 Back Squats 80/50
9 Dumbbell Snatch 30/20

Post load and scores to the whiteboard.