6 rounds

Windmill R 1min
Windmill L 1min
Swing 1min
Long cycle R 1min
Long cycle L 1min
Figure 8 1min

24 - 16 - 12 Reps for time
Hand Release Push Ups
then
Over Head Plate Lunges
20kg for boys/15kg for girls

Bring your barbell to a place where you can perform the thrusters and immediately perform the sprint at 100% pace

5 ROUNDS

• 10 Thrusters 40kg
• 200m all out sprint

REST AS NEEDED BETWEEN ROUNDS

Take at least a couple of minutes of rest between rounds - the goal is to keep the pace at 100% while working

SCORE IS YOUR TOTAL TIME FOR THE 5 ROUNDS - NOT INCLUDING THE REST TIME - NOTE TIMES AND DETAILS IN COMMENT

3 rounds of:
20 burpees
15 pull ups
15 push ups
20 kettlebell swings
2x 25m sprint

• Hollow rock
• front plank

Do rounds of:
Thrusters x 10
bar MUs x 6

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk

Every minute on the minute for 12 minutes perform:
Snatch deadlift with shrug, snatch high-pull and 2 power snatches

10min AMRAP:
– Carry Bumpers (2×20/10kg)
– At start do 1 Burpee, on 1:00 do 2 burpees, and so on until lastly at 9:00 do 10 Burpees and finish off the carry.