Fitness

4 sets of:
6 Front Squats + 20-30sec Hollow Body Hold

3 rounds of:

90 Double Unders
20 Shoulder to Overhead 42.5/30
30 Walking Lunges

Performance

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

Complete as many rounds as possible in 13 minutes of:

15 Box Jumps
12 Power Snatches 37.5/25
5 Ring Muscle Ups

Post load and scores to the whiteboard.