Peng Joon

Back Squats 2-2-2-2-2-2-2

Then:-

In 5 minutes, compete as many reps as possible of:
Dumbbell Snatches @ 35lbs/25lbs
*These are total reps for both arms.

Rest 90 seconds, then:-

Run 800m for time.

60-65-70-72-75-77-77

50

5:20

100 burpees for time

9:45

Deadlift 3-3-2-2-1-1-1-1-1

50-60-65-70-75-80-85-90-95 (PR)

Previous Deadlift PR 80kg.

Open Day

In 15 minutes, complete as many rounds as possible of:
10 Squats
10 Ring Rows
10 Dumbbell Push Press @ 35lbs/25lbs
Run 200m

OR:

Tag Team variation:
Partner A: Run 200m
Partner B: 7 Squats, 7 Ring Rows, 7 Dumbbell Push Press @ 35lbs/25lbs

In 25 minutes, complete as many rounds as possible of:
50 Double Unders
50 Burpees
50 Kettlebell Swings @ 16kg/12kg
50 Walking Lunges(alternating legs)
50 Push Press @ 20kg/15kg

1R+50+16

Front Squat 3-3-3-3-3

Then:-

In 15 minutes, complete as many rounds as possible of:
20 Ring Rows
20 Knees-to-Elbows
20 Squats
Run 200m

40-50-55-60-65

3R+14

In 15 mins, work up to a heavy Power Snatch.

then:-

50-30-20 reps for time of:
Kettlebell Snatches @ 24kg/16kg
Push Ups
Double Unders

*Kettlebell Snatches are total reps for both arms. You can switch arms at any time.

32kg

21:27 @ 16kg

In 15 minutes, work up to a heavy Power Clean.

Then:-

Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Beginner: Complete 5 rounds.
Advanced: Complete 10 rounds.

50kg

10:50

Turkish Get Up 1-1-1-1-1

*Compare to 082912.

Then:-

150 Kettlebell Clean & Jerks @ 24kg/16kg for time.

*These are total reps for both arms. You can switch arms at any time.
**Compare to 052312.

Beginner: Complete 100 reps.
Advanced: Each time you break, do 5 burpees immediately.

16-16-16-20-20 kg

18:58 @ 16kg

Back Squat 3-3-3-3-3

Then:-

In 12 minutes, complete as many rounds as possible of:
15 Wall Balls @ 10kg/5kg
15 Pull Ups
50 Double Unders

Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar pull ups.

Back Squats 40-50-60-70-72 kg (PR!)

2R + 3