Max in 7mins;
140/90kg Deadlift, 7 reps
20m Sprint
14 One legged squats
21 Double unders
20m Sprint
For time;
1.2km Run
63 KBS@24kg
36 Pull-ups
3 Clean* & Jerk @ 50kg
*squat clean
A]
For time;
30 Muscle-ups
*9min cut-off
B]
3 rounds for time;
30 Wallball @ 10/6kg
30 Hang Squat Snatches @ 30/20kg
C]
30 Turkish Get-Ups
A)
6 rounds, max reps;
Shoulder Press
Floor press
Wallballs@10kg
* same bar for both presses.
* rest as needed between rounds
* record load and reps per round (same load each round)
B)
Max in 5mins;
Double unders
A]
For time;
100 Double Unders
* 10 min cut-off
B]
5 rounds for time;
Deadlifts @ 160kg, 5 reps
Handstand push-ups, 5 reps
C]
GHD complex @ 50 reps, orange band
Push Jerk 5×5
3 min ring pushups
4 rounds of
30 x hollow rocks
30 x burpees
A]
1-1-1-1-1, Power Clean
B]
3 rounds;
Pull-ups, 10 reps for time
Rest 3mins between rounds
C]
30-20-10 reps
Thruster @ 50kg
KBS @ 32kg
D]
100 sit-ups + 30 reverse hypers
A) 5 rounds
10 Bodyweight Front Squats
5 min rest between rounds
B) Tabata Hollow rocks & Pushups
Metcon:
Max Double Unders in 5 mins
Max KB Swings in 3 mins 32/24kg
Metcon:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Ball 10/6kg
Pullups
Finisher:
15m Blue Band Sprints – 3 reps
Strength:
Deadlift
5-5-5
Hand Squat Clean
3-3-3
Metcon:
30-20-10
Front Squat 50/30kg
KB Swing 24/16kg
Situp
Finisher:
7 Blue band sprints @ 15m