Fitness

3 sets of:
20m Walking Dumbbell Lunge Increasing (Rest 60secs)

Complete as many reps as possible in 14 minutes of:

20 Kettlebell Swings 24/16
20 Box Jump Overs
20 Hand Release Push Ups

Performance

Front Squat
3-3-3-3-3 @75%
Then
Banded Pull Throughs
4×8

For Time:

4 Power Cleans 60/40
4 Lateral Burpees
2 Muscle Ups
6 Power Cleans 60/40
6 Lateral Burpees
4 Muscle Ups
8 Power Cleans 60/40
8 Lateral Burpees
6 Muscle Ups
10 Power Cleans 60/40
10 Lateral Burpees
8 Muscle Ups
12 Power Cleans 60/40
12 Lateral Burpees
10 Muscle Ups

Post load and scores to the whiteboard.