(2 +1) Tall Snatch + High Hang Snatch, on-the-minute
Work on speed!

10 min AMRAP:
- 15 x swing (24/16KG)
- 12 x Goblet squat (24/16KG)
- 10 x box jump overs (60/50CM)

Single Arm Farmers Carry Right Arm
" Left Arm
Side Plank Right Side
" Left Side
Jumping Knee Tuck
Credit Card Jump

Round 1- 30 on: 5 off per exercise
Round 2- 40 on:10 off
Round 3- 50 on: 10 off

15min circuit
18min

3 Stations:

Slamball Shuttle (3 slamballs this week)

KB Swing x10

Box Overs x6

4mins per station, you go I go AMRAP

14min circuit
18min

50-40-30-20-10 reps for time of;
Russian Kettlebell Swing
Sit-Ups
Double Under

Record weight, time and any scaling.

3 rounds with a partner;
Partner A) 8 x Dumbbell Step-Back Lunge (4 each leg)
Partner B) 3-5 Star Hold Rotations Left Side
Partner A) 8 x Dumbbell Step-Back Lunge (4 each leg)
Partner B) 3-5 Star Hold Rotations Right Side

Change roles and repeat = 1 round.

Metcon:
5 rounds for time
12 burpee box overs
15 KBS 32/24

AMRAP 8
3 clean & jerks 60/40
9 wallballs
6 T2B

Partner workout 100 thrusters for time.

*perform atleast 5 unbroken reps then change. Both will complete 50 reps. If you cannot complete 5 unbroken reps, you do 5 burbees as a penalty.
*max weight for men 40, ladies 30kg.

5 Rounds of:
12 Deadlifts 80/50kg
8 HR Pushups
6 Toes-to-bar