A]
3-3-3-3-3 reps;
Overhead Squat
B]
30-20-10 reps;
400m Run
Double Unders X 3 [90-60-30 reps]
Thruster@20kg
KBS@24kg

A]
2-2-2-2-2-2-2-2 reps;
Power Snatch
B]
“Cindy” – Max in 20mins;
5 Pull-ups
10 Push-ups
15 Squat

A]
20-15-10 reps;
Push-up, HOG
Power Clean@50kg
B]
10-9-8-7-6-5-4-3-2-1 reps;
Thruster@40kg
KBS@24kg

A]
Max in 10mins;
5 Chin-ups
5 Wallball@9kg
B]
For time;
1km Run
30 KBS@24kg
1km Run
25 KBS@24kg
1km
20 KBS@24kg
 
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Give’m Cold Steel

A]
2-2-2-2-2-2 reps;
Split Jerk
B]
21-15-9 reps;
Power Clean@50kg
Thruster@50kg