5 rounds for time

10 burpies

10 Kettle bell swings 24Kg /16Kg

10 Box jumps 20″

10 Abmat sit-ups

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5 rounds, 3 minutes per round of

400m run

Max double unders

Rest 1 minute between each round. Add together double unders for total score

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Back Squat 50Kg /35Kg


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5 Rounds for time

9 Ring dips

10 deadlifts  80Kg /45Kg

200m Run

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10-9-8-7-6-5-4-3-2-1 reps for time of:
Push Press 50kg (35kg)
Double-unders x 3

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As many rounds as possible in 20 minutes

5 Pull-ups

10 Push-ups

15 Squats

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AMRAP in 20 Min

400m Run

Max rep Pull-ups

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“Steve Irwin”

3 Rounds for time

30 Kettle bell Swings 24Kg / 16Kg

20m Broad Jump + Burpies

20m lunges

Number of Broad jumps over the 20m = Number of Burpies to be completed

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