Fitness

5 Sets
5 Strict Pull Ups + 20sec Ring Dip Hold

Complete as many rounds as possible 14 minutes of:

5 Deficit Push Ups (Dumbbells)
7 Overhead Squats 35/25
9 Dumbbell Box Step Overs 15/10

Performance

5 Sets:
5 Bench Press + 5 Weighted Strict Pull Ups

For Time:

50 Hang Power Cleans 60/40
50 Box Jump Overs (Facing)
50 Ring Dips

Post load and scores to the whiteboard.