THE 10!
Medicine Ball Clean - 14lbs (10-9-8-7-6-5-4-3-2-1)
Sit-Ups (10-9-8-7-6-5-4-3-2-1)

THE 10!
Deadlifts - 30kg (10-9-8-7-6-5-4-3-2-1)
Barbell Military Press - 15kg (10-9-8-7-6-5-4-3-2-1)

7x2 position snatch

3x5 snatch balance

1st round 1 pull-up, 2nd round 2, 3rd round 3 etc.

As far as you fail, then 1min rest and then jumping pull-ups until the end of time

For time

2 rnd of:
50 down & up
25 HsPu
50 Wall Ball
25 cal Row
50 Jumping Lunge

4 min. for each station, 1 min. of rest between stations. Your score is total reps accumulated after each run:
1) 400m Run - Max Push Ups;
2) 400m Run - Max rep Clean;
3) 400m Run - Max D.U./Singles;
4) 400m Run - Max rep Front Squat;
5) 400m Run - Max KB Swing;
6) 400m Run - Max Burpees

60m Sprints - on track - rolling - 8x60m - 8.81, 8.03, 7.87, 7.78, 7.66, 7.63, 7.56, 7.75
100m - 1x100 - 14.22

1000m Row - 3:45
Back Squats - 5x185, 5x225, 5x255, 5x285, 5x315
Front Squats - 5x185. 5x215, 5x235, 5x255

10 rounds
5 burpee pull ups
5 box jumps 30"
5 sit ups

1repMax Snatch

"Amanda"
9-7-5
Snatch
MU