1 rep:

80% 30kg
90% 32.5kg
95% 35kg
100% 37.5kg FAIL

EMOM 15 minutes, 2 reps @ 80% 30kg

A,
Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
Complete as many rounds as possible in 15 mins of:
10 Kettlebell USA Swings, 32/24kg
15 Air Squats
30 Double Unders
10 No Push-up Burpees
15 Box Jumps, 60/50cm
30 Double Unders

Goal
Just Get it Done

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 60m
Reverse Sled Drag, pick load, 30m
Extended Arm Sled Drag, pick load, 15m

Easy

Complete at RPE of 6/10.

Pre-WOD:
-Work Up to a 1RM Power Snatch

WOD - For Time:

-1000 meter Row

3 rounds of:
20 Dumbbell Snatches
20 Sit Ups/GHD

-1000 Meter Run

Warm-up

10-15 min handstand practise

1

AMRAP 10:
30 rock climb
30 Box Jumps
30 Kettlebell Swing

rest 3 min

2

AMRAP 10:
21 DU's
14 Wall-ball
7 Burpees

Stretching

1 rep:

80% 80kg
90% 90kg
95% 95kg
100% 100kg --> FAIL

EMOM 15 minutes, 2 reps @ 70% 70kg

6 x 10 box jumps @24 inch
3 x 5 toes to bar

2 x rounds

400m run
push ups 1 min, (49, 51)
400m run
sit ups 1 min (51, 53)
400m run
pullups 1 min (25, 25)
400m run

10 rounds

100m swim (breast stroke focsuing on long strokes under water)
100 flutter kicks

Also played soccer at lunchtime

Pre-WOD:
-Work Up to a Heavy Set of 3 Touch & Go Squat Cleans

WOD - 5 RFT/20 minute cap:
-30 Double Unders
-10 Front Squats (#135/95)
--5 Shoulder to Overhead

3 rounds for time of:
800m Run
30 KettleBell Swings (1 pood)
20 Ring Dips (red band)