Fitness

Front Squat
3-3-3-3-3 (2sec pause in the bottom)

Complete as many rounds as possible in 13 minutes of:

8 Burpees
12 Dumbbell Thrusters 15/10
30 Double Unders

Performance

Front Squat
4×5 @80-85%

For Time:

10 Muscle Ups
20 Thrusters 42.5/30
30 Sumo Deadlift High Pulls 42.3/30
20 Thrusters 42.5/30
10 Muscle Ups

Post load and scores to the whiteboard.