Fitness

5 sets of:
3 Pause Back Squats + 30sec Supine Chinese Plank Holds
Rest as needed

Complete as many rounds as possible in 13 minutes of:

150m Run
15 Box Jumps
10 Deadlifts 70/50

Performance

Pause Front Squat + Front Squat
70% x (1+1) x 5
then
Banded Pull Throughs
3×8

Complete as many rounds as possible in 10 minutes of:

10 Sumo Deadlift High Pull 50/35
10 Box Jumps 30/24
20 Burpees

Post load and scores to the whiteboard.