2k ski
50 alt pistols
30 HPC @90kg

Run and squat

8 rounds for time:
200 m run
10 Globet squats

10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Recommended weight is 80% 1RM Thruster.

E2MOM x 5

1 pausing snatch deadlift (at knee level)
1 tempo snatch pull (4 sec)
1 snatch pull

50-40-30-20-10

For time:
50-40-30-20-10 Shoulder Taps in plank
50-40-30-20-10 DB/KB/Other object Swings
50-40-30-20-10 Mountain Climbers

5 Rounds of the following triplet:
Ring Pushups (various styles and weighted)
Goblet Squat x 10
kettlebell snatch (5 each arm) + 10-14 single arm switching mid air KB swings

In teams of 3 complete the following, sharing work however.
- Matty O, Bretto and Loz
- 120 Ring Push ups, 1 person holding plank until person on rings works, one person rest
- 120 Ring Rows, 1 person doing sit ups person on rings works, one person rest
- 120 Ring Superman's (each arm), 1 person holding squat hold until person on rings works, one person rest
- 120 Ring Dips, 1 person doing shoulder touches until person on rings works, one person rest
- 120 Ring Curls, 1 person doing squats until person on rings works, one person rest
- 120 Toes to Rings, 1 person holding plank until person on rings works, one person rest
- 120 Ring Pull Ups (50 strict, 70 kipping), both people rest

Skillion Run - at top of first flight of stairs do 2 pushups, then increase number of pushups by 2 for every flight of stairs after that
- when at top do 120 burpees as a team (only one working at a time)

YGIG - 800m tyre flip

4rft

15 ring rows on box
10 box jump overs
5 power cleans @100kg
1 rope climb

OHS 4x5
Thruster 4x5