10min AMRAP
5 x hang clean @ 30kg (RX weight = 40 kg)
10 x supine row
= 4 rounds + 5 + 2
2 min rest
Time trial - 1.6km to Erina lights and back (in the rain)
= 08:44
skill- OH Squat

10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55

 followed by 3 min rest then
500m Row for time

3 1/2 rounds on the AMRAP

21-15-9

Power clean and jerk 95/65
Pull ups
Pies a la barra
Saltos laterlaes x 2

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

See video for example of shoot-throughs

30 muscle-ups for time

scaling:

1 muscle-up = 2 x pull-ups + 2 x ring dips - completed 60 pull ups (purple/black band) and 60 ring dips (purple band)

or
1 muscle-up = 2 x muscle-up progressions

100 double-unders - scaled 300 singles
15 ring push-ups - 2 rounds of ring pushups & 3 rounds of regular pushups
20 sit-ups

5 rounds

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

5 rounds for time:

7 overhead squats (135#/95#) - no rack allowed
21 burpees

10 minute cap.

No pause at all.

For Time:

Power Snatch
75 reps
45#