Fitness

Back Rack Lunges
4 x 10
Rest 90secs

Complete as many rounds of the 12 minute ladder of:

3 Hand Release Push Ups
3 Toes to Bar
3 Ground to Overhead 45/30
6 Hand Release Push Ups
6 Toes to Bar
6 Ground to Overhead 45/30
9 Hand Release Push Ups
9 Toes to Bar
9 Ground to Overhead 45/30

Performance

Front Squat
5@80% 3@85% 3×2@90%

Complete 3 rounds for time of:

500m Run
10 Hang Snatch 50/30
15 Toes to Bar

Post load and scores to the whiteboard.