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Max reps in Five minute, ground-to-overhead (50/30kg)
2 Sled Pull overs 20m (20/10kg)21 Box Jumps21 Kettlebell Swings (32/24kg)
2 Sled pull overs 20m (40/20kg)15 Box Jumps15 Kettlebell Swings 32kg (24kg)
2 Sled pull over2 20m (60/30kg)9 Box Jumps9 Kettlebell Swings (32/24kg)
12 Overhead Squats (60/40kg)21 Pull-ups2700m Run21 Pull-ups12 Thrusters (60/40kg)
AMRAP in 10min6 Deadlifts (120/70kg)6 Clean and Jerks (60/30kg)
3 Rounds for time of:6 Muscle-ups12 Squat Snatches (40kg)18 Toe-to-Bar
Complete as rounds as possible in 10 mins of:7 Deadlifts (40kg) 7 Hang Power Clean (40kg)7 Front Squat (40kg)7 Chest to Overhead (40kg)
10 mins max reps, consisting of the following stations:4 minutes - Thruster 50kg3 minutes - KB Swing 24kg2 minutes - Muscle-ups1 minute - Burpees
Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).
For time:750m row100m Farmers Carry, 48kg50kg Snatch, 15 reps100m Farmers Carry, 48kg50kg Snatch, 12 reps100m Farmers Carry, 48kg50kg Snatch, 9 reps100m Farmers Carry, 48kg
Three rounds of:Wall-ball (20lbs, 10ft (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)
1 rep-max Clean (power or squat)Six minute time limit, not including warm up.
For Time:600m run then,2 rounds of;Deadlift@80kg, 30 repsDumbbell Swings @ 25kg, 30 repsRing Push-ups @10cm, 30 reps
21-15-9Thrusters @ 50kgPull-upsDouble-unders x2(first round 21 thrusters then 21 pull-ups then 42 double unders)