5 minutes n EMOM

20 DU/60 Singles

In Teams of 3 or 4:

1 round of pururata (1500m row if rainy day)
200 DUs
180 push-ups
160 Lateral bar over jumps
140 KB thrusters
120 Box jumps
100 overhead squat 40/30
80 walking lunge
60 push press 40/30
40 t2b
20 HSPU (pike pushups on the box)
1 round of pururata (1500m row if rainy day)

Everybody runs but other movements you can share the reps as you wish. Only one person works at the same time except running.

AMRAP 7:00

10 x Dumbbell Power Snatches @ 70/50lbs
15 x Hand-Release Pushups
20 x Sit-Ups

15min to build 1RM in Turkish get up.
Rest as needed.

8 min AMRAP of:
10 x pull ups
15 x thrusters 30/40kg
30 x DU

6 sets of:
Shoulder press x 2 reps @ 20X1
Rest 2-3min

Against a 2min clock complete a total of 6 sets of the following:
Row 250/300m
Push ups x max reps
Rest 2min between sets

Box jumps, as high as possible
5 x 3 reps

Measure total height of the box + added height from the floor.

HEAVY METAL FRIDAY

“BAZ”
AMRAP 30
30 DU
8 squat clean 70/50
11 HR push ups

Ski
reverse crunches (hands hold onto post)
"in and out" TRX jump squats
Leopard crawls (4 steps forward, 4 steps backward = 1)
Front plank with "in and out" jumps.
Tall Kneel Battle ropes

Timer is based off skier. Round 1 = 15 strokes. Then trainer's discretion.

Remainder of class.