Fitness

5 Sets:
5 Strict Pull Ups + 20sec Ring Hold (Top)

Complete 3 rounds for time of:

400m Row
20 Push Ups
15 Box Jumps
10 Front Squats 50/35
1 minute rest

Performance

Overhead Squat
2@75% 4×2@80%

Press
3@75% 2×2@80%

Complete 3 rounds for time of:

35 Pull Ups
20m Dumbbell Walking Lunge 20/15

Post load and scores to the whiteboard.