Fitness

4 sets:
20m Walking Front Rack Lunges
2 minutes Rest (Increasing)

Complete 3 x 5 minutes rounds of:

12 Wall Balls
9 Shoulder to Overhead 45/30
6 Toes to Bar

1 minute rest between rounds

Performance

Front Squat
5@80% 3@85% 1@90% 2×1@93%+

Complete as 4 rounds for time of:

9 Shoulder to Overhead 75/45
12 Box Jumps
15 Toes to Bar
18 Kettlebell Swings 24/16

Post load and scores to the whiteboard.