Fitness

4 sets of:
10 Dumbbell Push Press + 20-30sec Hollow Body Hold

Complete as many rounds as possible in 13 minutes of:

10 Deadlifts 80/55
10 Box Jumps
20 Air Squats

Performance

Push Press
2-2-2-2-2 Increasing

Complete 5 rounds for time of:

30 Air Squats
20 Push Ups
10 Sumo Deadlift High Pull 50/35

Post load and scores to the whiteboard.