10 minute AMRAP

• 5 push ups
• 10 sit ups
• 15 air squats

Bench Press

5 x 3 @ 80%

3 rounds

E2MOM
1) shoulder press 8-10reps
2) deadlift 8-10 reps

Rest 5min

E2MOM
1) bench press 8-10 reps
2) back squat 8-10 reps

Rest 5 min

1) bicep curl 16-20 reps
2) banded bull 16-20 reps

Weighted Strict Pull Ups

5-9 UB : 3-3-2-2-2
10 + UB : 5-4-3-3-2

Build on weight each Set

1:00 Banded Lat Stretch, each
1:00 Banded triceps stretch, each
1:00 Banded Pass Through
1:00 Pigeon pose, each
1:00 Frog

Good quality

On the 2:00 x 4

15m HS Walk
Max RMU ( BMU )

Chipper
In pairs, divide the reps as you like

800 m Run
80 Pull-ups
80 Air Squats
80 KB swings 24/16 kg
80 Push-ups
80 Toes To Bars
40 Burpees
800 m Run

Timecap 30 min

7 Min AMRAP
50 Double Unders
6m Hs Walk
10m regional standard walking lunge
@25/17.5kg

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press (sots press)
3 wall walk

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

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Tabata (8x20s on10s. of)
all out bike
- this is to open lungs and get the engine
rest 4 min and then start the word

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Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

♀ 57kg♂ 84 kg
https://games.crossfit.com/workouts/open/2015#workoutsTab4