Fitness

Front Squat
3-3-3-3-3 (2sec Pause)

For Max reps:

3 minutes Box Jumps
3 minutes Dumbbell Push Press 15/10
2 minutes Box Jumps
2 minutes Dumbbell Push Press 15/10
1 minute Box Jumps
1 minute Dumbbell Push Press 15/10

Performance

Front Squat
5@75% 3@80% 2@85% 1@90%

For Time:

90 Double Unders
25 Pull Ups
10 Push Press 50/35
60 Double Unders
20 Pull Ups
10 Push Press 50/35
30 Double Unders
15 Pull Ups
10 Push Press 50/35

Post load and scores to the whiteboard.