Fitness

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

21-15-9 for time of:

Overhead Squats 42.5/30
Dumbbell Hang Power Clean and Press 15/10
Dumbbell Box Step Overs 15/10

Performance

Overhead Squat
2@75% 2@80% 3×2@85%

Push Press
2@75% 3×2@80%

Complete as many reps as possible in 10 minutes of:

Buy in: Row 800m

60 Double Unders
10 Box Step Overs 25/15
10 Hang Power Clean 60/40
5 Overhead Squats 60/40

Post load and scores to the whiteboard.