Push press 10×3 reps

Notes

• Use 60% of 1RM.
• Focus on driving up hard and fast.
• Rest 45 seconds between sets.

Complete as many reps as possible in 10 minutes of:

• Kettlebell snatch (boys: 24kg; girls: 16kg)

Notes

• Resting the kettlebell on the ground is permitted.
• Changing hands is permitted and may be done as many times as desired.
• The rep does not count if the kettlebell is dropped.
• The kettlebell must not rest or pause at the shoulder on the way down.

Bench press 3-3-3-3-3-3-3-3 reps

Notes

• Use 60% of 1RM for all work sets.
• Use count of 42X0.
  
• Rest 45-60 seconds between sets.

rest 5 minutes

Complete 3 rounds for time of:

• 21 Box jumps (24″)
• 15 Kettlebell snatches/side (boys: 24kg; girls: 16kg)
• 9 Double-unders

Complete the following for time:

• 150 Kettlebell swings (boys: 24kg; girls: 16kg)
• 100 Kettlebell snatches (boys: 24kg; girls: 16kg)

Notes

• Partition workload in any way.
• Perform an even number of snatches with both hands.

Complete 16 Tabata intervals, alternating between the following pair of stations each interval:

• Kettlebell snatches (boys: 24kg; girls: 16kg) + Double-unders

rest 1 minute

Complete 16 Tabata intervals, alternating between the following pair of  stations each interval:

• Kettlebell swings (boys: 24kg; girls: 16kg) + Burpees

Muscle snatch 3-3-3-3-3-3-3-3 reps

Notes

• Try to increase weight each set.
• Use no more than 50% of snatch 1RM.
• Rest 45-60 seconds between sets.
  

Complete 16 Tabata intervals, alternating between each of the following stations:

• Kettlebell snatch (boys: 24kg; girls: 16kg)
• Double-unders

Notes:

• Alternate hands each interval for the kettlebell snatches.
• Begin the kettlebell snatches with the non-dominant hand.

Looking for a timer for Tabata intervals?  Check out the GymBoss.

Complete 5 rounds for time of:

• 5 Kettlebell swings (boys: 24kg; girls: 16kg)
• 5 Kettlebell snatches, non-dominant side (boys: 24kg; girls: 16kg)
• 5 Kettlebell overhead squats, non-dominant side (boys: 24kg; girls: 16kg)
• 5 Kettlebell snatches, dominant side (boys: 24kg; girls: 16kg)
• 5 Kettlebell overhead squats, dominant side (boys: 24kg; girls: 16kg)
• rest 1 minute

Notes

• Complete the entire kettlebell complex without putting the kettlebell down.
• Perform 10 burpees every time the kettlebell is put down before the complex is completed.

Split jerk 2-2-2-2 reps

rest 5 minutes

Complete 21-15-9 reps for time of:

• Kettlebell snatch (non-dominant side) (boys: 24kg; girls: 16kg)
• Kettlebell snatch (dominant side) (boys: 24kg; girls: 16kg)
• Ring dips

CrossFit Disco

Complete for time:

• 70 Double-unders
• 60 KB snatch in total (boys: 24kg, girls: 16kg)
• 50 Box jumps (20”)
• 40 Wall ball burpees (boys:20#, girls: 14#)
• 30 Chest to bar pull-ups
• 20 Clean and jerk (boys:135#, girls: 95#)
• 10 Clapping push-ups

Complete for time:

• 20 Deadlift (150% of body weight)
• 20 Ring dips
• 30 Box jumps (20”)
• 20 L pull-ups
• 20 Handstand push-ups
• 30 Dumbbell power cleans (50% of body weight)
• 20 Kettlebell snatches/side (boys: 24kg, girls: 16kg)
• 30 Knees-to-elbows
• 40 Jumping pull-ups
• 50 Double-unders

Overhead squat 3-3-3 reps

rest 5 minutes

Complete 5 rounds for time of:

• 30 Double-unders
• 9 Kettlebell snatch/side
• 9 1-arm ring rows/side