Fitness

Overhead Squat
3-3-3-3-3 (2sec Pause) Across

For Time:

20 Dumbbell Thrusters 15/10
30 Pull Ups
30 Push Ups
20 Dumbbell Thrusters 15/10
600m Sandbag Run 20/10

Performance

Overhead Squat
Build to a 3RM

For Time:

30 Box Jumps
15 Chest to Bar Pull Ups
15 Power Clean 80/47.5
24 Box Jumps
12 Chest to Bar Pull Ups
12 Power Clean 90/55
18 Box Jumps
9 Chest to Bar Pull Ups
9 Power Clean 100/62.5

Post load and scores to the whiteboard.