For time:
50 Wall Ball 9/6kg
40 Box Jumps 24/20″
30 Hang Power Clean 60/40kg
20 Bar Muscle-ups
30 Hang Power Clean
40 Box Jumps
50 Wall Ball

A. Snatch 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%

B. Front Rack Reverse Lunge
5 x 10 (alternating legs)
*Increase in load across the sets.

C. 3-5 sets: Max Strict Pull-ups
*Add weight if you can do 10 or more.

In 30 minutes:
Run Loop (3km approx.)
then…
AMRAP in remaining time of:
5 Pull-ups
10 Sit-ups
30 Double-unders

A. Clean & Jerk: 10 x 1 @ 75%

B. In groups of 2-3
20-18-16-14-12-10-8-6-4-2 reps for time of:
DB Deadlift 22.5/15kg
Burpees

5-7 rounds, each for time:
10m Sled Push (heavy)
30m Bear Crawl
5 x 10m Slam Ball Shuttle
250m Row
*Rest as necessary between rounds.

A. Handstand Practice

B. Five rounds for time of:
15 Parallette Shoot Through
30 Kettlebell Swings 24/16kg

A. Snatch 10 x 1 @ 80%.

B. 10-1 reps for time of:
Gymnastic Pull
*Your choice of movement.
*Sets must be unbroken.
*12 min. cut off.

*Photo: Thank you to CrossFit Airlie Beach crew who completed “HURSTY” (Photo courtesy of Alice).

“The Chief”
AMRAP in 3 minutes:
3 Power Clean
6 Push-ups
9 Squats
*Rest 1 min. Repeat for 5 cycles.

Five rounds for time of:
Run 400m
20 DB Push Press 15/10kg
10 Pull-ups
*Pull-ups: Choose your hardest version of a pull-up that allows for 10 unbroken reps.