In teams of 3 40 min easy:
A. 200m jog
B. Any machine
c. Plank hold

AMRAP 15:
200m run
20 abmat sit-ups
10+10 single arm shoulder to overhead 22,5/15kg

A. Low Hang Squat Snatch
3 reps every 2:00 x 5 sets
RPE 7-8 all sets

B. Deadlift
Build to a heavy 4 @ RPE 7/10
*then 2×10 romanian deadlift 7/10

A. Bench Press
8-8-6-6

B. AMRAP 12:
9 ring dips
12 alt. pistol squats
9 strict pull-up

”Kelly”
5 rounds for time:
400m run
30 box jumps
30 wall balls

”Fran”
21-15-9
Thruster 42,5/30kg
Pull-Up

AMRAP 30:
30+30 suitcase deadlifts
50 ambat sit-ups
40 box step overs 60/50cm
30 push-ups
20 v-ups