Fitness

4 Sets:
8 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds

Complete as many reps as possible in 12 minutes of:

3 Push Press 45/30
3 Toes to Bar
30 Double Unders
6 Push Press 45/30
6 Toes to Bar
30 Double Unders
9 Push Press 45/30
9 Toes to Bar
30 Double Unders
12 Push Press 45/30
12 Toes to Bar
30 Double Unders….etc

Performance

Back Squat
3@80% 2@85% 1@90% 1@95%+

Complete as many reps as possible in 10 minutes of:

6 Burpees
6 Pull Ups
3 Overhead Squats 60/40
9 Burpees
9 Pull Ups
6 Overhead Squats 60/40
12 Burpees
12 Pull Ups
9 Overhead Squats 60/40….etc

Post load and scores to the whiteboard.