Fitness

Every 90secs for 6 sets:
3 Front Squats Increasing

Complete as many rounds as possible in 15 minutes of:

200m Run
12 Dumbbell Box Step Overs 15/10
9 Dumbbell Hang Power Cleans 15/10

Performance

Front Squat
3RM

Good Mornings
3×10

Complete as many reps as possible in 15 minutes of:

200m Run
7 Handstand Push Ups
15 Toes to Bar

Rx+ Strict Handstand Push Ups

Post load and scores to the whiteboard.