"Competitors"
a) 3 Rounds
10 x Alternating DB Snatches (45kg, 32.5kg)
10 x Med Ball to Shoulder (65kg, 45kg)
20 x Toes to Bar (unbroken)
b) EMOM for 15 Mins
Min 1 - 1 x Legless Rope Climb
Min 2 - 15m Handstand Walk
Min 3 - 20/15 Calorie Assault Bike
c) Strict Press to 3 x 8
"Crossfit"
a) EMOM for 10 Mins
3 x Power Snatches
b) EMOM for 10 Mins
1 x Full Clean & Split Jerk
c) 3 Rounds
5 x Barbell Thrusters (155, 105)
100 x Double Unders
3 x Barbell Thrusters (165, 115)
50 x Double Unders
1 x Barbell Thruster (185, 125)
25 x Double Unders