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

2 rft:
500 m row
1 min rest
400 m run
1 min rest
250 m row
30 s rest
200 m run
1 min rest

plus muscle up practice

Cl
50/4x2 60/3 70/2 75/2 80/2 85/2x3
35-41-48-51-55-58

Cl Pull
85/4 95/3 100/3x2
55-62-68

Press in Split
3x6 at 30kg

5 rounds

Complete the following cycle 7 times each round;

Power clean
Front squat
Push press
Back squat
Push press

Rest between sets. Start light and work up to your max.