150 Burpees For Time (12:41)

Back Squats 5Sets x 3Reps (55KG)

Bench Press 3Sets x 5 Reps (55KG, 60KG, 67.5KG) + 31 Reps@30KG

“Grace”
30 Clean & Jerks @ 60kg/40kg for time. (10:12 @45KG)

Strength Menu:
Ring Dips 3 x Max Reps (15,13,12)

Annie 7:28

Tire Flip + Burpees. 100M. Alternate With Hugh. 5:20

Deadlift 5RM 95KG

Strict Pull Ups 3 x max reps   10,9,8 reps

Back Squat 5×3 (55KG)

Press 5×3 (37.5KG)

Bench Press 5×5 (120Pounds)

2Min Max Row – 506m

1000 Double Unders For Time

26 minutes

Isabel”

30 Snatches @ 60kg/40kg for time.

6:17 (30KG)

5 Rounds
10 Tire Hammers Left
10 Tire Hammers Right

Strength Menu

Deadlift 5 RM – 90KG

Annie – 7:58

Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Beginner: Complete 5 rounds.
Advanced: Complete 10 rounds.

20:33 (10R, CTF)

Strength Menu

Back Squats 5×3 50KG

Five rounds for time of:
12 Wall Balls @ 10kg/5kg
12 Toes-to-Bar

11:49