Team 2x - In 20 minutes, 300 double unders 30 clean & jerk @ 70/45 kg 200 double unders 20 clean & jerk @ 80/50 kg 100 double unders max clean & jerk @ 90/55 kg

For Time 500m row 15 DB man makers 500m row 12 DB man makers 500m row 9 DB man makers rx: 22.5/15 kg x 2

For Time Ladder 10 / 1 KB swings @ 32/24 kg burpee box jumps @ 50 cm handstand push up

For Time Ladder 10 / 1 hang squat clean @ 50/35 kg chest to bar pull ups  

For Time Ladder 10 / 1 push jerk @ 70/45 kg + 200m run after each round

For Time Ladder 20 / 2 calories + 3 rings muscle ups, after each round

For Time Ladder 10 / 1 deadlift @ 1.25 bw + 50 double unders after each round

3 rounds of 100 double unders 21 DB push press 15 burpees 9 bar muscle ups

HEAVY DAY Deadlift 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1  

10 rounds of 15 calories (girls 10) + 3 push jerk @ 80% of 1RM ::: ::: ::: :::