FITNESS

4 sets of:
8 Dumbbell Bench Press + 20sec Ring Dip Hold

For Time:

800m Row
20 Thrusters 30/20
15 Dumbbell Box Step Overs 20/12.5
20 Thrusters 30/20

PERFORMANCE

Overhead Squat
15 minutes to build to a 2RM

Complete as many reps as possible in 12 minutes of:

30 Kettlebell Swings 24/16
20 Box Jumps
10 Muscle Ups

Post load and scores to the whiteboard.