“Josh”
For Time:
21 x Over Head Squat (43Kg Men 22Kg Women)
42 x Pull ups
15 x Over Head Squat (43Kg Men 22Kg Women)
30 x Pull ups
9 x Over Head Squat (43Kg Men 22Kg Women)
18 x Pull Ups
Finisher:
Tabata Sit Ups
Score = Lowest Interval
Optional:
DB Chest Press 10-10-10
Seated Row 10-10-10
As Many Rounds As Possible in 15mins:
8 Ring Push Ups
10 Toes to Bar
12 Wall ball (10kg/5kg)
Finisher:
Tire Flips AMRAP in 3mins
Sumo Deadlift 3-3-3-3-3-3-3
Kipping Practice
Optional:
Push Press 4-4-4
“Grace”
For Time:
30 x Full Squat Clean & Jerk (62Kg Men) (42Kg Women)
**Thruster Jerk Accepted**
Finisher:
Run 1.6km
Optional:
Wtd Pull Ups 8-8-8
“Chelsea”
Each minute on the minute for 30-minutes:
5 x Pull ups
10 x Push ups
15 x Squats
Optional:
Wtd GHD Sit Ups 3 x 10
Wtd GHD Hip Ext. 3 x 10
