Fitness

4 sets:
8 Bent Over Barbell Row + 20 sec Ring Dip Hold at the Top
Rest 90secs

Complete as many reps as possible in 13 minutes of:

35 Double Unders
12 Air Squats
10 Hang Power Clean 45/30

Performance

Hang Power Clean + Power Clean (Across)
Every minute for 10 sets

For Time:
30 Dumbbell Snatches 30/20
20 Lateral Box Jumps
20 Dumbbell Snatches 30/20
20 Lateral Box Jumps
10 Dumbbell Snatches 30/20
20 Lateral Box Jumps

Post load and scores to the whiteboard.