In teams of 2 For time 26 24 22 20 18 16 14 12 10 Deadlifts @ 60/42.5kg Cal AB Hang power cleans Cal row Shoulder to overhead Cal ski Split the work however you like. One person works whilst one person rests.

CrossFit On a running clock 00:00-10:00 Establish a heavy single clean & jerk 10:00-11:30 AMRAP Squat clean & jerk @ 80% of weight achieved 13:00-19:00 AMRAP 6 6 burpees over the bar 6 dumbbell front squats @ 22.5/15kg 6 box jump-overs @ 24/20” 19:00-20:00 Rest 21:00-27:00 AMRAP 6 6 box-facing burpee box jump-overs 6 dumbbell hang clean 8/6 cal AB 27:00-28:00 Rest 28:00-34:00 AMRAP 6 6 box jumps 6 dumbbell thrusters 6 toes to bar 34:00-35:00 Rest 35:00-45:00 Back squat 10 rep

4 sets A1. Incline bench press 10 reps *start @ 55% of bench press 1RM A2. Batwing row 6 reps with 4 second pause at the top of each rep Rest 90 seconds between sets 2 sets B1. Inverted row 15-20 reps @ bodyweight B2. Narrow grip high pull 15 reps Rest 90 seconds between sets AMRAP 14 21 15 9 Wall balls @ 12/9kg Bar-facing burpees over the bar Rest 2 minutes 9 15 21 Wall balls Bar-facing burpees over the bar In remaining time max wall balls

CrossFit EMOM 5 3 snatch balance EMOM 5 1 power snatch + 1 overhead squat Every 90 seconds for 5 sets 1.1 snatch *rest 10 seconds between each rep **start @ 70% 1RM 4 rounds AMRAP 2 9 box jumps @ 24/20” 7/5 cal AB In remaining time max clean & jerk @ 60/42.5kg Rest 1 minute between rounds -then- 1 round AMRAP 3 9 box jumps 7/5 cal AB In remaining time max clean & jerk Score is total clean & jerk ------------------------ Olympic Lifting Every 2:30 for 6 sets 5 overhead squats

Every 2 minutes for 5 lets 2 push jerks + 8 front-racked lunges + 2 push jerks 3 sets B1. Push press 6 reps with a 4 second eccentric each rep B2. Face pulls 15 reps Rest 60 seconds between sets AMRAP 15 9 toes to bar 12 box jump overs @ 24/20” 9 shoulder to overhead @ 42.5/30kg 12 hang power cleans

4 sets 00:00-02:00 Max cal AB 02:30-04:30 Max back squats @ 40% of 1RM 05:00-06:00 Max ‘A’ squats 06:00-07:00 Rest and repeat Score is total reps and cals combined Cash out For time 2000m row/ski

In teams of 2 AMRAP 42 Ground to overhead *every 7 minutes perform: Rounds 1, 3 & 5: 30/20 cal AB 20 toes to bar 30 bar-facing burpees over the bar Rounds 2, 4 & 6 30/20 cal row 20 wall balls @ 9/6kg 30 box jump-overs ‘ 24/20” Every 40 reps increase load: 0-40: 42.5/30kg 41-80: 52.5/35kg 81-120: 60/42.5kg 121-160: 70/47.5kg 161-AMRAP: 80/52.5kg

CrossFit Paused front squat 4 sets of 5 reps with a 3 second pause at the bottom *no bouncing out of the bottom **aim to start @ 65% 1RM and build Rest 90 seconds between sets Back-racked box step-ups 2 sets of 8 reps per leg Rest 90 seconds between sets 5 rounds 10/7 cal AB 15 wall balls @ 9/6kg 50 push jerk @ 52.5/35kg 5 rounds 10/7 cal AB 15 wall balls @ 9/6kg 50 push jerk @ 60/42.25kg ------------------------ Gymnastics Pull ups & bar muscle ups

4 sets A1. Incline bench press 12 reps *start @ 55% of bench press 1RM A2. Batwing row 8 reps with 4 second pause at the top of each rep Rest 90 seconds between sets 2 sets B1. Chin ups 12 reps *use assistance if needed B2. Alternating dumbbell bench press 12 reps B3. Dumbbell French press 12 reps Rest 1 minute between sets In teams of 2 6 rounds each AMRAP 90 seconds 12/9 cal ski 3 box-facing burpee box jump-overs @ 24/20” In remaining time AMRAP bench press @ 42.5/25kg

CrossFit EMOM 5 3 tall jerks *perform from boxes - not in rack EMOM 5 1 power clean + 1 front squat Every 90 seconds for 5 sets 1.1 clean & jerk *rest 10 seconds between reps *start @ 70% 1RM AMRAP 6 3 6 9 12 15 18 21 24 etc Deadlifts @ 70/47.5kg Hang clean Shoulder to overhead Rest 3 minutes AMRAP 6 3 6 9 12 15 18 21 24 etc Deadlifts @ 60/42.5kg Hang clean Shoulder to overhead ------------------------ Olympic Lifting Every 75 seconds for 7 sets 1 jerk balance *from the rack