For time:
20 Overhead Squats 50/35kg
30 KB Swings 24/16kg
40 Wall Ball 10/6kg
50 Double-unders
50 Burpees
50 Double-unders
40 Wall Ball
30 KB Swings
20 Overhead Squats
*25 min cut off.

7.00am
Pick a Benchmark WOD.

8.00am
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts 100/70kg
Run 1200 meters
10 Muscle-Ups
10 Deadlifts
Run 800 meters
5 Muscle-Ups
5 Deadlifts

*Please check out our gym rules post if you haven’t already read it – here.

Four cycles of:
DB Bench Press 8-10 reps.
Rest 60 sec.
KB Swings 15-20 reps.
Rest 60 sec.
10 Evil Wheels
Rest 60 sec.
20 ABMAT Sit-ups
Rest 60 sec.

1. Run 200m
Max reps OHS 40/30kg

2. Run 200m
Max reps Ring Dips

3. Run 200m
Max reps Deadlift 40/30kg

4. Run 200m
Max reps T2B

5. Run 200m
Max reps Push Jerk 40/30kg

6. Run 200m
Max reps Air Squat

7. Run 200m
Max reps Hang Power Clean 40/30kg

8. Run 200m
Burpee
*each work round is 90 seconds, followed by 90 seconds rest.
*your score is the total of the max rep efforts. You must get at least 1 rep of each to get rx’d.

A. Work to a 1RM Turkish Get-up (DB or KB) 10 min.

B. Death by Strict Pull-up

C. 5 x max effort L-Sit
*rest 60 seconds.

21-15-9 Complex
For time:
8 deadlifts
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
*Rx’d weights at the games were 70/50 – Pick a weight that you can do for all 3 movements that allows you to move through the reps quickly with minimal rest.
*Various scaling options will be provided – don’t be scared!
*Rich Froning’s time for this was 4:16!!!