Fitness

Push Jerk
5-5-5-5-5 Across (Technique)

Complete as many reps as possible in 12 minutes of:

30 Double Unders
4 Pull Ups
4 Dumbbell Push Press 15/10
30 Double Unders
8 Pull Ups
8 Dumbbell Push Press 15/10
30 Double Unders
12 Pull Ups
12 Dumbbell Push Press 15/10…etc

Performance

Bench Press
15 minutes to build to a heavy double

For Time:

1000m Row
Then
3 rounds of:
12 Front Rack Lunge 70/45
24 Kettlebell Swings 32/24

Post load and scores to the whiteboard.