AMRAP 15 Mins 9 x Deadlifts – 70/45kg 12 x Push Ups (with hand release at the bottom) 15 x Box Jumps – 24/20”

CrossFit Total: Back Squat 1,1,1 Press 1,1,1 Deadlift 1,1,1 scored as the sum of the best of three attempts at the squat, the press, and the deadlift

1. Petranek benchmark: 500m Row 40 Squats 30 Situps 20 Push-ups 10 Pull-ups 2. 7 min AMRAP: 10 box jumps (24/16″) 10 KBS (24/16 kg)

Overhead Squat: 4 X 5 @ 80% Power Snatch: from above the knee 3 X 3

  4 rounds: 500m row / 400m run 10 push ups 20 squats Cash out: 10 tyre flips

15 min AMRAP 5 pull ups 5 ring dips 10 kettlebell swings 100m sprint

Front Squat, 4 sets of 5 (increasing load each set) – 80% of 5RM Snatch Grip Deadlift, 4 sets of 5