Public Holiday Build to a 10 rep heavy Push Press AMRAP in 12 min: As far up the ascending ladder of: 2 Push Press 50/35kg 2 Toes to Bar 2 Box Jump Overs 24/20”

In Teams of 2 complete the following broken up any way you like. 10-1 Hang Power Snatch 42.5/30kg Ring Dips (Upscale to Muscle Ups) Push Ups 1 Rope Climb (per round – alternating between partners each round)

For Time: 25 Med Ball Squat Cleans 20/14lb 10 Burpees 50 Air Squats 10 Burpees 75 Kettlebell swings 24/26kg 10 Burpees 50 Air Squats 10 Burpees 25 Med Ball Squat Cleans

Overhead Squat 3-3-3 3 RFT: 400m Run 15 Overhead Squat 42.5kg/30kg

‘Mary’ AMRAP in 20 min: 5 Handstand Push Ups 10 Pistols 15 Pull Ups

Warm up to a heavy triple Hang Power Clean ‘DT’ 5 RFT: 12 Deadlift 70/47.5kg 9 Hang Power Clean 70/47.5kg 6 Push Jerks 70/47.5kg

Bench Press 3-2-2-1-1-1 ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups

Warm up to a heavy Power Snatch + 2 Overhead Squats In pairs, AMRAP of the ascending ladder in 10 min: (each partner will complete the reps on the ladder but will rest whilst the other person completes the whole round. 1 Power Snatch 60kg/42.5kg 1 Overhead Squat 60kg/42.5kg 2 Power Snatches 60kg/42.5kg 2 Overhead Squats 60kg/42.5kg 3 Power Snatches 60kg/42.5kg 3 Overhead Squats 60kg/42.5kg etc...

Weighted Pull Ups 2-2-2 ‘Jackie’ For Time: Row 1000m 50 Thrusters 20/15kg 30 Pull Ups

4 x each for time: 5 Burpees 10 DB Snatch 22.5/15kg 15 Box Jumps 24/20" 1 Rope Climb Rest between each sprint effort