For time:
Row 1000m
200 Double-unders
Run 3km

A. Back Squat 10 x 2
*Maintain across.

B. Death by DB Thruster 15/10kg

A. Handstand Practice

B. EMOM x 10:
Strict Toes to Bar/Knee Raise

C. Glute Bridge

In 3 minutes complete:
Three cycles 2 Hang Power Clean + 4 Burpees + 6 Deadlift 60/40kg
Run 200m
Max cycles 2 Hang Power Clean + 4 Burpees + 6 Deadlift 60/40kg
*Rest 1 min.
*Repeat 4 times.

A. Push Press + Push Jerk + Split Jerk
*Build in weight as you go.
*Discard the weaker lifts as they become limiting.

B. Tabata x 8:
Double-unders
Rest 1 min.
Sit-up
Rest 1 min.
Double-unders

“Cindy”
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Six rounds for time of:
20 Dumbbell Snatch 22.5/15kg
40 Alt. Lunge
Run 200m

For time:
10 DB Complex 22.5/15kg
20 C2B Pull-ups
30 Toes to Kettlebell
8 DB Complex
16 C2B Pull-ups
30 Toes to Kettlebell
6 DB Complex
12 C2B Pull-ups
30 Toes to Kettlebell
4 DB Complex
8 C2B Pull-ups
30 Toes to Kettlebell
2 DB Complex
4 C2B Pull-ups
30 Toes to Kettlebell

Complete 5 cycles:
Row 400m
Sled Push 2 x 10m (heavy)
Bear Crawl 5 x 10m
60 sec. Plank
*Rest as necessary between exercises.

EMOM x 10:
1 Clean

EMOM x 10:
1 Clean
15 Double-unders

EMOM x 10:
1 Clean
15 Double-unders
5 Push-ups
*This is a continuous 30 minutes of work.
*Load is the same throughout – go as heavy as you can.