Daily workout

For time:

50 toes to bar

40 KB swing

30 cal assault bike

20 burpees

1000m row

(15min time cap)

Strength

Deadlift 5-5-5-5-5

Metcon

12min amrap

3 Snatches @60-40

6 Clean & Jerk

9 chest to bar Pull-ups

54 Double unders

For time:

run or row 5km

If you run from the gym it is to the basketball ring opposite Ulvie surf club and back.

Strength

Power clean 3-3-2-2-1-1

Bench press 5-5-5-5-5

Metcon

6 rounds (rest 1min between rounds)

3min amrap

20cal row

20cal bike erg

double unders

score = lowest set of double unders

Strength

Back squat 4-4-4-4-4

weighted ring dips 3×5

Conditioning

12min amrap

6 clean & Jerk @60-40

12 box jumps

Beach session

30 x 30m sprint (soft sand, 100% effort)

walk back recovery.

Strength

5 rounds for reps

Bench press @BW max reps

pull-ups max reps

rest 3min

Conditioning

21-15-9 reps for time

Deadlift @100-70kg (scale weight if needed)

run 800m between sets

Strength

Back squat 2-2-2-2-2

Metcon

Open 20.5

For time (partitioned any way)

40 muscle -ups (Scale with chest to bars)

80 cal row

120 wall balls

Strength

Deadlift 3-3-3-3-3

Conditioning

For time

2km row

120 cal assault bike

1.6 km run

Strength

Power snatch 3-3-2-2-1-1

Back squat 10-10-10-10

Metcon

18min amrap

10 Dumbell snatch 22.5/15kg

15 wall balls

20 sec l-sit hold (scale with progression on high boxes)

200m run