Warm Up:
- 400m Run
- 1min Paleo Chair hold

TABATA:
- 6 rounds at each station
- air squat
- sit up
- double unders
- push ups

7min AMRAP:
- 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
- 7 x 20kg Dumbbell Thruster
- 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
- 7 x 20kg Dumbbell Hang Clean
- 3 rounds + Dumbbell Crawl (i think???)

TEAM WOD (4 people):
- 400m Run, then
- one holds chin over bar (or sub KB hold above chin)
- one hold ring plank
- whilst team mates are holding above positions, complete the following (must stop each exercise when partner fails hold/plank and them swap with them):
- 100 x 30" Box Jumps
- 100 x 40kg Hang Clean & Jerk
- 100 x 20kg KB Swing
- once done,
- 400m Run to finish
- Matty O, Bretto, Justin and Nic = about 16mins
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