Complete as many rounds as possible in 12 minutes of:200m Run20 Kettlebell swings (boys: 32kg; girls: 24kg)15 Pull-ups

Hip snatch 4x3 reps @ 60-70%Snatch for load: #1: 3 reps @ 50% #2: 2 reps @ 60% #3: 1 rep @ 70% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3 reps @ 75%

Complete 3 rounds for time of:21 Burpees15 Wall ball shots (boys: 20#; girls: 14#)9 Ring dips

Back Squat for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM*Leave 0 reps in the tank on + set **Record your reps.Bulgarian split squat 3x8 reps / side

Complete 4 rounds for time of:5 Clusters (boys: 50kg; girls: 35kg)12 V-ups20 Double-unders

Bench Press for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3: 10 reps @ 67.5% #4: 10+ reps @ 67.5% of training 1RM*Leave 1-2 reps in the tank on + set.A1. Dumbbell row 3x8 reps/side, tempo 30X0A2. Ring dip 3x8...

Push Jerk for load:Find heavy double #1: 2 reps*Not 2RM.

Complete as many rounds as possible in 25 minutes of:400m Run8 Push jerks @ 70% of today’s heavy double15 Sumo deadlift high pulls20 Squats