Weighted Pull Ups

• 3-3-3-3-3-3-3-3

3 Rounds

• 25 Rings Push Ups
• 50 Sit ups

Mary

AMRAP 20 Minutes

• 5 HSPU
• 10 Pistols
• 15 Pull Ups

Sots Press

• 2-2-2-2-2

4 Rounds

• 50 Squats
• Run 400m

Zercher Squats

• 3-3-3-3-3

5 Rounds

• Run 200m
• 20 KB Swings

Rest 

7am

Run 400m

21-15-9

• Hang Power Clean (60/40)
• Wall Ball (10/6)

Run 400m

9am Little Bay (Pairs)

• Run the big block
• 200 Flutter kicks
• 50 Under over partners
• 50 Burpees
• 50m Wheel barrow
• 25m Walking Lunge
• 25m Gecko push ups
• Block run to finish

Bench Press

• 3-3-3-3-3-3

Back Extension (GHD)

• 12-12-12