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AMRAP 35 mins: 1000 m, Turkish Get-ups, Ring Rows and 2 more

Complete as many rounds as possible in 35 mins of: Run, 1000 m 4 Turkish Get-ups, pick load 8 Ring Rows 12 Wall Balls, 9/6 kg, 10/9 ft 16 Burpees

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AMRAP 20 mins: Row Calories, Burpees, Russian Kettlebell Swings and Burpees

Complete as many rounds as possible in 20 mins of: 10 Row Calories 5 Burpees 10 Russian Kettlebell Swings, 28/20 kg 5 Burpees

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FT: Deadlifts, Wall Balls, Deadlifts and 6 more

For time: 10 Deadlifts, 90/65 kg 15 Wall Balls, 9/6 kg, 10/9 ft 8 Deadlifts, 100/70 kg 15 Wall Balls, 9/6 kg, 10/9 ft 6 Deadlifts, 110/75 kg 15 Wall Balls, 9/6 kg, 10/9 ft 4 Deadlifts, 120/80 kg 15 Wall Balls, 9/6 kg, 10/9 ft 2 Deadlifts, 130/85 kg

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Squat Clean & Split Jerk : 1 Rep Max

Record your best Squat Clean & Split Jerk 1 Rep Max lift.

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FT: Pull-ups and Assault Bike Calories

For time: 20 Pull-ups 20 Assault Bike Calories 15 Pull-ups 25 Assault Bike Calories 10 Pull-ups 30 Assault Bike Calories

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