“From 4th of July 2016”

FITNESS

5 Sets of:
12 Dumbbell Lunges + 8 Ring Rows
Rest 60secs

Complete as many rounds as possible in 13 minutes of:

10 Overhead Squats 42.5/30
10 Pull Ups
10 Box Jumps

PERFORMANCE

Back Squat
3-3-3-3-3 @ 75%
then
Good Mornings
3×8

Complete as many rounds as possible in 10 minutes of:

10 Pistol Squats
8 Handstand Push Ups
6 Hang Power Cleans 70/50

Post load and scores to the whiteboard.