For Time:

26 OH Lunge @10kg (RX=15kg)
29 Plate situps @10kg (RX=15kg)
Run 200m

26 KB swings @ 16kg RX
29 Air Squats
Run 200m

26 Box Jumps 24"
29 Ring Push ups
Run 200m

26 Thrusters @20kg (RX=30kg)
29 SDHP @20kg (RX=30kg)
Run 200m

26 Hang cleans @ 20kg (RX=30kg)
29 Burpees

Strength
front squat 5-5-5 @ 25kg
thruster 3-3-3 @ 25kg

3 x row 500m with 3min rest between each row
1. 1:58:6
2. 2:05.2
3. 2:09:8

Timetrial to Erina lights and back
08:42

Strength
front squat 5-5-5 @ 30kg
thruster 3-3-3 @ 25kg

3 x row 500m with 3min rest between each row
1. 2:02:2
2. 2:06:1
3. 2:07:2

Timetrial to Erina lights and back
08:44

skill: squat snatch
strength: power snatch 3-3-3 @ 25kg

8min AMRAP
10 ring pushup
8kb racked squat (12kg in each hand)
=4 + 10

then
35 kb thruster
20 @ 12kg in each hand + 15 @ 8kg in each hand

then
3min hollow rock skill

Deadlift 5-5-3-3-1-1 165x5, 165 x5, 180x3, 180x3, 215x1, 215x1

Then 12 min AMRAP

10 Hang cleans 95/65

10 Toes 2 Bar MOD

200m run

Didn't try for 1 RM.

Result: 3 + 2/3 + 100M run (SO close to 4 rounds!)

30 - Deadlifts @185lbs
30 - Hang Power Cleans @185lbs
30 - Pushups Parallettes
30 - Push Jerk @185lbs
30 - GHD Situps

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

20 sec. work, 10 sec. rest x 8 rounds
Pull-ups, push-ups, sit-ups, squats

Record lowest reps for each

8,8,9,18= 43

200 for time- ?
400 for time- 1:14
800 for time- 2:47

Then Sprint 50m on the minute doing kettle bell swings at each end till 150 swings reached.
8:47
1 pood

It was fun! Try Amelia's class everyone :)

For time:

100 SDHP @ 25kg (RX=30)
then 4 rounds
300 single skips (RX=100 DU)
10 elastic assisted ring dip (RX= 10 un assisted ring dips)

= 24:08