30 min PK
800m jog
600m row
30s ABH (arch body hold)
5+5 kettle bell windmills 8-12kg
30s plank
10 + 10 powells 6kg-8kg dumbbell
100 rope jumps
30s+30s side plank

1A) Hand stand 3x24s
1B) shrimp squat 3x10 alternating

M 45kg/ F 30kg
25 OHS
25 sit ups
25 push press
25 sit ups
25 front squats
25 sit ups
25 back sqauts
25 sit ups

15 min AMRAP
OH Walking Lunges- 12reps
20 Second Handstand Hold
Broad Jumps- 5reps

AMRAP 12 min:
10 Box Dips
10 Wall Balls
10 Plate Jumps

Partner workout/ 4 group workout
Farmer walk (KB/DB) 20 m x person
10 HSPU x person
Farmer walk (KB/DB) 20 m x person
20 push up x person
Farmer walk (KB/DB) 20 m x person
30 sit up x person
Farmer walk (KB/DB) 20 m x person
40 box jump (60/ 50 cm) x person
Farmer walk (KB/DB) 20 m x person
50 wall ball (9/ 6 kg) x person
Farmer walk (KB/DB) 20 m x person
40 KB swing (24/ 16 kg) x person
Farmer walk (KB/DB) 20 m x person
30 DU x person
Farmer walk (KB/DB) 20 m x person
20 burpee x person
Farmer walk (KB/DB) 20 m x person
10 pull up x person

Time cap 50 minute

For time:

21 deadlift (rx 100 kg/ 75 kg)
5 wall climb
15 deadlift (rx 100 kg/ 75 kg)
3 wall climb
9 deadlift (rx 100 kg/ 75 kg)
1 wall climb
9 deadlift (rx 100 kg/ 75 kg)
3 wall climb
15 deadlift (rx 100 kg/ 75 kg)
5 wall climb
21 deadlift (rx 100 kg/ 75 kg)

Time cap 25 minute

For Time:
30-20-10
Wall Ball (rx 9/6kg))
Box Jumps (24" / 20")
KB Swings (rx 24/16kg))

6 rounds
Snatch balance + OHS

Rest. 1 minute between rounds.

Push press
5 x 10 reps