Individually or in teams of 2 complete the following,

Max rounds in 3 minutes of:
4 Power Snatch, 50kg (35kg)
8 Push-ups
12 Squats

*Rest 1 minute. Repeat for a total of 5 cycles.

-Rx’d+ 60kg (42.5kg).
-Alternate stations if working with a partner.

Post rounds and reps completed for each of the 5 cycles.

HAPPY BIRTHDAY TO JOSH.K!!

For time:
50 Handstand push-ups
50 L-Pull-ups
50 Sumo deadlift high pull, 42.5kg (30kg)
50 Inverted burpees
50 Knees to elbows
50 Calorie bike

Post load and time to comments.

A) 20mins to find your 8RM:
Bench press

B) In teams of 3-4 complete the following,

Max distance(m)/ rep effort in 15mins of:
Athlete 1: Rest
Athlete 2: (Pacesetter) Row, 500m (400m)
Athlete 3: Bench press, 60kg (40kg)

-A changeover must be made after required distance is completed, all athletes rotate forward one station. This sequence continues for the allocated time.
-The athlete resting must stay upstairs waiting to jump on the rower.
-If there is a team of four, two athletes will complete BP at the same time with the same rotating sequence.

Post load, team load, metres and reps completed to comments.

A) 15mins to work on May goals, skills or goats.

-Come in prepared, no what you want to achieve!!

B) 4 Rounds for time of:
15 Box jumps, 36″ (30″)
Run 400m

Post time to comments.

A) 20mins to find your 1RM:

Front squat

-From the racks.

B) 15-12-9 reps for time of:
Toes to bar
Wallball shots, 10kg (6kg)
Thruster, 42.5kg (30kg)

-Bar taken from the deck.

Post loads and time to comments.

18min Ascending ladder of:
2 Deadball slams, 35kg (25kg)
4 Double unders

-Increment DBS by 2 reps and Double unders by 4 reps each round.

Post load and total reps completed to comments.