4 Rounds, each for time: Row 100m Ride 200m Run 100m Rest between rounds Deadlift 5-3-1+

Kalsu For Time: 100 Thrusters 60/42.5kg To start and EMOM x 5 burpees

AM versus PM WOD 7AM Everyone welcome. If you don't know if you're an AM or a PM we'll add you to a Team. Saturday arvo Christmas Party at Golf Central from 5pm. See you all there.

Squat Snatch 1RM For Time: 9-7-5 Hang Squat Snatch 50/35kg 3-2-1 Rope Climbs 15 feet

Skill work on Handstands or people can do Press (Wendler 5-3-1, Week 2 is 3-3-3+ 90% of 1Rm then 70,80,90%) For Time: 100 Double Unders 10m Handstand walk or 5 Wall Climbs 80 Double Unders 10m Handstand walk or 5 Wall Climbs 60 Double Unders 10m Handstand walk or 5 Wall Climbs 40 Double Unders 10m Handstand walk or 5 Wall Climbs 20 Double Unders 10m Handstand walk or 5 Wall Climbs Tabata Mash Up Scissor/Criss Cross Hollow hold

‘Kelly Brown’ 5 Rounds for Time: Row 440m (Ride 880m or run 440m) 10 Box Jumps 30/24” 10 Deadlifts 125/85kg 10 Wall Balls 20/14lb https://www.crossfit.com/201113 Shredding for Summer 6B 2 x 3 min AMRAPS, rest 2 min between 5 V Ups 10 Ball Slams 10 Jumping lunges

Weighted Pull Ups 3-3-3 AMRAP in 14 min: 200m Run 15 Push Press 42.5/30kg 10 Pull Ups 5 Handstand Push Ups

Power Clean 1RM EMOM for as long as possible @ 70% of 1RM power clean: 3 Power Cleans 3 Front Squats 3 Push Jerks Shredding for the Summer WOD #6A 3 Rounds for TIme: 5 Front Squats 50/35kg 10 Kettlebell Swings 24/16kg 10 Pull Ups Time Cap: 7 min (Scale Pull Ups to 5 reps if you can’t complete 10 in 2 sets, or RIng Rows)

In a team, complete how you want - share the reps and complete in any order you like 100 Cal bike 80 Kettlebell Swings 24/16kg 60 Push Press 42.5/30kg 40 Toes to bar 20 Muscle Ups 10 Rope Climbs

4 Rounds, each for time: Row 10/7 Cal 10 Alternating Dumbbell Snatch 22.5/15kg 10 Box Jumps 24/20” 10m Single Arm Dumbbell OH walking lunge 22.5/15kg