• Max Chin up hold - 57seconds
• Multi-grip monkey bars with pull-up at each bar - 11 bars
• Cable Tricep Pull-down - 3 x 10 x 8.75kg (each arm)
• Cable Arm Curl to Twist and Punch - 1 x 10 x 11.25kg, 1 x 10 x 13.75kg, 1 x 10 x 16.25kg (each arm)
• Cable Kneeling Tricep Extension, immediately followed by kneeling cable crunches. 3 x 10 x 16.25kg, 1 x 10 x 23.75kg, 1 x 10 x 26.25kg, 1 x 10 x 28.5kg

Squat Snatch - 10 x 20kg, 5 x 30kg x 2

Team Workout 1:

14 Min Cap - 800m run, Pistols (I min AMRAP), I RM Snatch, Handstand Walk for distance - NOTE: each member did all movements and totals were the sum of each members results - MSH results: 800m run 4:15, Snatch - 175, Pistols - 4, HSW - no attempt

Team Workout 2:

Each person completes: 30 WBs (20/14) done in sequence then: 300m Row, 30 KBs (70/53), 30 Hang Cleans (135/95), 30 B Jumps (24) - all of these done by each team member relay style - then finish w 30 deadlifts (225/135) done by each member in sequence.

Time - 24:28

5 RFT

• 12 Cal ski-erg
• 12 GHD Situps
• 12 Cal ski-erg
• 12 steps walking OH lunges 2x20kg kettlebells

100 thrusters

AMRAP 12
1 Power snatch
3 Push ups
5 T2B / V-ups
7 Box jumps

7 minutes max burpees

The 6 inch touch with both hands jump and the chest to ground make this one a killer.
Seriously the only time 6 inches is too much.

10 BIG TYRE flips each UGIG
5 return round of sled pull/push 95 kg

20 min. AMRAP

10 pull-ups
10 push-ups
10 wall-balls
10 burpees

RX = 10kg. Weight vest
Scaled = just body weight

Snatch from blocks 10*2 50%+

20min amrap:
200m run
2 rope climb ( use legs)
15 push-up