Fitness

Bench Press
3-3-3 Increasing
Push Press
3-3-3 Across

Complete 5 rounds for max reps of:

40secs on / 20secs off

10m Shuttle Sprints
Overhead Plate Lunge 15/10
Sumo Deadlift High Pull 35/25

Performance

Push Press
3-3-3 Across
Bench Press
3-3-3 Increasing

Complete 3 rounds for time of:

7 Handstand Push Ups
8 Deadlifts 70/45
9 Hang Clean and Jerk 70/45
–Then–
400m Farmers Carry 25/15

Post load and scores to the whiteboard.