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/42.5...

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