50 Squats
0.75 mile run
50 Push ups
0.75 mile run
25 Burpees
1.25 mile run

0-10 mins build upto a heavy complex of
Push press
Push/power jerk
Split jerk
12-21 mins 3 rounds of 90 secs on 90 secs off
Max effort STOH@60-70% of above
25-32 mins amrap of
3 BMU
6 hang power cleans@40/30
9 FRL@40/30
35-39 mins tabata core or mobility

WOD: Diane (21,15,9)

• Deadlift (100kg)
• HSPU

I might have cheated on 1 or 2 HSPU not really sure so not marking this as Rx.

AFAP
50-40-30-20-10 Front Squats (15kg)
05-04-03-02-01 Rope Climbs

Limited time this morning so...

Run for 15 mins
Then

5 rounds
10 Pullups
15 Pushups
20 Situps

AMRAP Tabata:
KB Swing USA
KB Swing Russian l/r
KB Squat l/r
Air Squat

Squat Cleans

6 x 3 30kg
3 x 3 35kg

Pre WOD
-10 Turkish Get Ups

WOD: 2 Rounds of:
-3 Minute Clock
--400 Meter Run
--Max Sit Ups in the time remaining (26, 12)
---1 Minute Rest
-3 Minute Clock
--400 Meter Run
--Max Hand Stand Push Ups in the time remaining (30, 14)
---1 Minute Rest

AFAP
21-18-15-12-9-6-3
Push Press
Burpees

200m walking lunge
30 push ups
200m broad jumps
30 squats
200m O/H plate carry 20k
30 Burpees
200m Bear crawl

Bear crawl gassed me