A) Bench Press 5-5-5-5-5 - 65kg max
B) 8 rounds for time:
8 Ring Rows
16 (alt.) Single Arm Swings (32/24kg). Used 20kg
C) L-Sit 3 x Max Hold - 35s tuck

log press 5x5x5x5x5 for max

-max 45. failed on last rep of 50

Lacee Kovacs Ladder”
AMRAP 10 min:
1 C&J (60/40kg), 1 Burpee Pull Up, 10 DU
2 C&J (60/40kg), 2 Burpee Pull Ups, 20 DU
3 C&J (60/40kg), 3 Burpee Pull Ups, 30 DU
etc…..
Pull Ups – Men: C2B, Women: Regular

3 rounds plus 18 DU. Used 45kg for C&J

“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-Ups - jumping
4 Handstand Push-ups - used 2 pads no kipping
8 American Swings (32/24kg) Used 24

For time, in any order / breakdown:
200 (alt.) Russian Twists (9/6kg) - RX
200 Double Unders - only did 160
200 Sit Ups
200 Russian Swings (24/16kg) used 20kg
Start and Finish with a 200m Run

90 Wall Balls (9/7kg) - 6
70 (35 each arm) KB Snatches (24/16kg) - 20
50 Over the Box Jumps (24/20”)
30 Toes to Bar - k2e
10 Muscle Ups - C2B

run .25 mi
25 pushups

8 rounds

5 KB snatches right arm
5 KB snatches Left arm
25 jumping jacks

12 min AMRAP

5 RFT

10 box jumps 24"
20 GHD sit ups
5 clean and jerk 95#
24 Mt climber sit ups

30:24:04

3 clean and jerks (95#)
3 toes to bar

6 clean and jerks (95#)
6 toes to bar ...