Fitness

Back Squat
3-3-3-3-3 Increasing
Then 1 minute rest
Max reps at 70% of heaviest 3

For Time:

100 Double Unders
22 Toes to Bar
32 Kettlebell Swings 24/16
22 Pull Ups
32 Kettlebell Swings 24/16
22 Toes to Bar
100 Double Unders

Performance

Pause Front Squat + Front Squat
70% x (1+1) x 5
then
Good Mornings
3×8

Complete 3 rounds for time of:

15 Bar Facing Burpees
7 Muscle Ups
5 Deadlifts 140/100

Post load and scores to the whiteboard.