Split Jerk
3-3-3-3-3-3-3

Dessert: Burpee Ladder
(Like a burpee beep test…)

3 rounds:
21 Deadlift (100/70)
50 Double Unders

“Elizabeth”
21-15-9
Cleans (60/40)
Ring Dips

AMRAP in 3 rounds:
#1 Row pace setter 250m
#2 Pullup
#3 Box jump
#4 Burpee
#5 KB swing
#6 Double unders
#7 Situp
#8 Rest

15-12-9 reps:

SDHP (Sumo Deadlift High Pull)
Push press
60/40

Finisher
3 x 5 press

Check this crazy stuff! Watch for the human kettlebell swing at about 5:50.

Power Snatch 3-3-3-3-3

then…

30-20-10
One arm snatch
Overhead lunge
Alt hands every 5 reps, choose your own weight (with my permission…)

If you’re thinking I like lunges, you may be right.

AMRAP 12 minutes
Pushups (20/10)
20m Lunge Walk (20/10)

Hard’nup Competitors did “Annie” instead. (DU and situp – 50/40/30/20/10).

Check Gillie doing this WOD guided by her softly spoken team support Josie and Heather. Likely! P.S. 100 points for who can identify “Where’s Wally?” in the background.

10-9-8-7-6-5-4-3-2-1 :
Front Squat (70/50)
Knees to Elbows

12 minutes AMRAP:
30 Kettlebell Swings
60 Double Unders

“Tabata Something Else”
Pullups
Pushups
Situps
Squats

Your score is a total of all reps.