A. Front Squat 10-10-10
*Taken from the ground.

B. Four rounds for time:
25 Wall Ball 9/6kg
50 Double-unders

A. EMOM x 10:
Strict Pull-ups
*Your choice for reps.

B. Opposing Ladder 10/1 reps of:
Deadlift 100/65kg
Burpees (over the bar)

I think a pairs/team workout is in order. The nature of which will depend on how many smiling faces we see in the morning!

A. Drop Snatch + Snatch Balance + Overhead Squat
*Build in weight.
*Discard movements as they become the limiting factor.

B. Three rounds for time of:
30 Lunges 24/16kg
30 Toes to Kettlebell
*Lunges: KB held in the overhead position with a single arm. Swap at rep 15.

Complete 4 cycles:
10 x 10m Sled Push
Max. L-sit (60 sec.)
500m Row
10 x 10m Slam Ball Put and Take
*Rest as necessary between exercises.
*Record slowest times for sled push, row & put and take.
*Record total time in L-sit.

In 3 minutes:
50 Double-unders
30 Deadlift 60/40kg
Max reps Dips

Rest 3 min.

In 3 minutes:
50 Double-unders
20 Deadlift 80/55kg
Max reps Dips

Rest 3 min.

In 3 minutes:
50 Double-unders
10 Deadlift 100/70kg
Max reps Dips

Rest 3 min.

In 3 minutes:
50 Double-unders
5 Deadlift 120/85kg
Max reps Dips

Three rounds for time of:
40 Wall Ball 9/6kg
30 Box Jump Overs 24/20″
60 sec. Flexed Arm Hang

A. Clean + Push Press + Jerk
*Build in weight over 15 min.

B. 5 min:
Max reps KB Swings.
*10 Burpees each time you break.

For time :
Run to Kawana Way overpass.
100 Step-ups (on concrete step under overpass)
Run Back to Gym
100m Bear Crawl

*Click on the post to see an enlarged picture of the route and distance of the run.

AMRAP in 20 min:
15 Deadlift 60/40kg
15 Toes to Kettlebell
15 Kettlebell Swings 24/16kg
15 Ball Slam 12/9kg