Swim 200m (end of pier to the beach and back)
3 Rounds of;
15 goblet squats 24/16kg
10/10 single arm push press 24/16kg

22 Min AMRAP

So swim then 3 rounds and repeat. Run to flame monument if you don't want to swim.

You can run 600m as an alternative if you don’t want to swim.

10/10 single leg step up or pistol squat
10 good mornings

50% x 5
60% x3
70% x1
75% AMRAP
Use 100% of your 3 Rep max
Last set is all out with nothing in reserve.

4x1.1.1 clean and jerk
Start around 75% and build

Squat clean abs split jerk
Quick reset between reps

Shoulder Press 4x6 @75%+

21min EMOM:

• 1st: 10 Kipping Pull-ups
• 2nd: 10 Burpees + 30 DUs
• 3rd: 15 Air Squats + 15 KB Swing (moderate weight)

tempo snatch + power snatch 6x2+1 @65-75%
snatch 4x1 @80-85%

For time :

21-15-9
Power Clean 42,5kg/30kg
Wallball Shots 20/14p

TC 7

5 Sets x every 2:30

10 Hang Power Clean

For time:

4rounds:

12 burbee over bar
6 power clean @70/50kg

Target under 5min, Time cap 8min