Fitness

4 Sets of:
5 Strict Press
60sec Rest
Hollow Body Hold 30sec
60sec Rest

For Time:

Buy in: 40/30 Cal Air Dyne

Then

Complete 3 rounds for time of:

20 Thrusters 30/20
20 Burpees

Performance

Bench Press
3-3-3-3-3 Increasing

Complete as many rounds of the ladder in 10 minutes of:

3 Power Snatch 60/40
5 Wall Balls
20 Double Unders
6 Power Snatch 60/40
10 Wall Balls
20 Double Unders
9 Power Snatch 60/40
15 Wall Balls
20 Double Unders….etc

Post load and scores to the whiteboard.