2 rounds

50 DU
40 sit ups
30 KB russian swings
20 push ups
10 kb snatch (alternating)

rest 2 minutes

Metcon 5 rnds for time:

-Run 200m
-10 t2b
-10 hip extension

21-15-9 of:

Wall balls#20
Sit ups
Push ups
DU
Ring dips

8 x 500 Row with 3:30 rest between sets

In teams of 4 complete the following:

• 400m run
• 300 kettlebell clean & jerk (RX - 24/16kg)
• 400m run
• 150 ring pull-ups
• 400m run
• 250 barbell push press (RX - 40/30kg)
• 400m run
• 300 burpees

3 rounds:
20s handstand hold
10s rest
20s ring L-sit hold
10s rest

• Dumbell Arm Curls
  5 x 20kg(each arm), 3 x 24kg, 1 x 26kg

• Skull crushers man-power grip followed immediately by normal grip.
  7 x 22.5kg, 5 x 40kg
  7 x 22.5kg, 7 x 35kg
  7 x 22.5kg, 7 x 30kg

• Barbell Curl - Top to Mid Curl, Bottom to Mid Curl, Full Curl
  5 x 40kg, 5 x 30kg, 5 x 25kg
  5 x 40kg, 5 x 30kg, 5 x 25kg
  5 x 40kg, 5 x 30kg, 5 x 25kg

• Dumbell Kick Backs
  8 x 10kg x 3 (each arm)

  • Hang Cleans: 20kg x 5, 40kg x 10, 60kg x 7

3 x Max Effort 400m Run - 3mins rest between each run.
2mins of Grasshoppers
2 x Max Effort 400m Run - 3mins rest between each run.
1min of Grasshoppers
1 x Max Effort 400m Run

1RM

Use as many attempts as you need.

10 rounds of:
5 push up
5 squat
5 sit ups