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21 Deadlift 102.5Kg

400 Metre Run

18 Deadlift 102.5Kg

400 Metre Run

15 Deadlift

400 Metre Run

12 Deadlift

400 Metre Run

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Rest Day

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50 Box Jumps 20"

5 Rope Climbs

50 KBS 24Kg

50 Sit Ups

50 DB Hang Power Clean 20Kg

800 Metre Run

50 Back Extensions

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Clean

3 - 3 - 3 - 3 - 3 - 3 - 3

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"Holbrook"

5 Thrusters 52.5Kg

10 Pull Ups

100 Metre Sprint

Rest 1 Minute

10 Rounds for time

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Rest Day

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12 Muscle Ups

75 Squats

3 Rounds for Time

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Run 800 Metres

2 Mins Rest

3 Rounds For Time

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10 Dead Lifts 125Kg

50 Double Unders

3 Rounds For Time

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Rest Day

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21 L Pull Ups

20 One Legged Squats Alternating Legs

18 L Pull Ups/16 One Legged Squats Alternating Legs

15 L Pull Ups/12 One Legged Squats Alternating Legs

12 L Pull Ups/ 8 One Legged Squats Alternating Legs

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Snatch

1 1 1 1 1 1 1

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Run 400 Metres

20 Burpees

15 Two Handed DB Bent Over Rows 22.5Kg

5 Rounds For Time

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Rest Day

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15 Foot Rope Climb - Max Reps in 3 Minutes

5 rounds

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"CrossFit Total"

Back Squat 1 Rep

Shoulder Press 1 Rep

Deadlift 1 Rep

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"Elizabeth"

21-15-9

Cleans 61Kg

Ring Dips

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Rest Day

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20 GHD Sit Ups

5 Push Jerks

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Row 250 Metres

25 Push Ups

AMRAP 15 mIns

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6 Muscle Ups

30 Wall Ball

12 HSPU's

15 Power Cleans 61Kg

3 Rounds for Time

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Rest Day

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Weighted Pull Ups 1 1 1 1 1 1 1

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10 Wall Climbs

10 Toes to Bar

20 Box Jumps 24" Box

5 Rounds for Time

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"Rankel"

AMRAP in 20 mins

6 Deadlift 100Kg

7 Burpee Pull Ups

10 KBS 32Kg

200 Metre Run

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