Monday
For time:
50 toes to bar
40 KB swing
30 cal assault bike
20 burpees
1000m row
(15min time cap)

For time:
50 toes to bar
40 KB swing
30 cal assault bike
20 burpees
1000m row
(15min time cap)
Deadlift 5-5-5-5-5
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.
Power clean 3-3-2-2-1-1
Bench press 5-5-5-5-5
6 rounds (rest 1min between rounds)
3min amrap
20cal row
20cal bike erg
double unders
score = lowest set of double unders
Back squat 4-4-4-4-4
weighted ring dips 3×5
12min amrap
6 clean & Jerk @60-40
12 box jumps
30 x 30m sprint (soft sand, 100% effort)
walk back recovery.
5 rounds for reps
Bench press @BW max reps
pull-ups max reps
rest 3min
21-15-9 reps for time
Deadlift @100-70kg (scale weight if needed)
run 800m between sets
Back squat 2-2-2-2-2
Open 20.5
For time (partitioned any way)
40 muscle -ups (Scale with chest to bars)
80 cal row
120 wall balls
Deadlift 3-3-3-3-3
For time
2km row
120 cal assault bike
1.6 km run
Power snatch 3-3-2-2-1-1
Back squat 10-10-10-10
18min amrap
10 Dumbell snatch 22.5/15kg
15 wall balls
20 sec l-sit hold (scale with progression on high boxes)
200m run