Fitness

4 sets of:
8 Seated Dumbbell Press + 10-30 Double Unders
Rest 60secs

Complete as many rounds as possible in 14 minutes of:

10 Kettlebell Swings 24/16
10 Overhead Plate Walking Lunges 20/15
10 Hand Release Push Ups

Performance

Seated Press
1-1-1-1-1-1

Rope Climb Technique

Complete 4 rounds for time of:

20 Wall Balls
7 Overhead Squats 60/40
2 Rope Climbs

Post load and scores to the whiteboard.