Complete 3 rounds for time of:
21 cal Row
7 Shoulder-to-overhead (boys: 70kg; girls: 50kg)

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Clean & Jerk for load:
#1: 1 rep @ 90%
#2: 1 rep @ 90%
#3: 1 rep @ 90%
#4: 1 rep @ 90%

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Front Squat for load:
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%

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Push Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: 5+ reps @ 80% of training 1RM

Barbell bent over row 3×12 reps

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Complete 5 rounds for time of:
12 Dumbbell thrusters (boys: 45#; girls: 30#)
20 Kettlebell swings (boys: 24kg; girls: 16kg)

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Complete 3 rounds, spend 1 minute at each station:
30 Double-under then max burpees
30 Double-unders then max pull-ups
rest

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Bench Press for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77.5%
#4: 5 reps @ 77.5%
#5: 5 reps @ 77.5%
#6: 5+ reps @ 77.5% of training 1RM

Bat wings 4×12 reps

Skull crusher 3×8 reps

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Complete 3 rounds for time of:
1000m Bike
30 Kettlebell swings (boys: 32kg; girls: 24kg)
20 Push-ups

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Front Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77.5%
#4: 5 reps @ 77.5%
#5: 5 reps @ 77.5%
#6: 5+ reps @ 77.5% of training 1RM

Box step-ups with dumbbells 4×10 reps

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Complete the following for time:
5-4-3-2-1 Power snatches @ 80% 1RM
30 Double-unders

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