Overhead, Front or Back Squat: 3,3,3,3,3,3
then
finish 1.3km for time, by foot. (bridge street….slight hill) 
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Max Effort in 30 secs of:
Hang Power Snatch @40/35
-Rest 30 secs
90 degree Box Jumps
-Rest 30 secs
Row (distance)
-Rest 30 secs
Double Unders
-Rest 30 secs
complete 5 rounds through.
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AMRAP in 20 mins:
6 V-Ups
12 Squats
6 Single Arm Swings, Alternating Arms @ 20/16.
Have fun with this one. Back to Basics.
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Partner WOD
[partner 1]
3 minute AMRAP:
5,4,3,2,1: Front Squats/Back Squats,
1 Situp, 1 Toes To Bar, 2 Situp, 2 Toes To Bar, 3,4,5,6…..
VS
[partner 2]
500m Run
(scale to 40om)
*once you get back in from the run rest for the remaining of the 3 min amrap, swap immediately once 3 mins is up.
4 Rounds of each.
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200m Row
15 K/B Push Press
10 Toes To Bar (strict)
-Rest 1.30 mins (90secs)
* 8 rounds, timing each round.
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This WOD “Choose Your Own Adventure” is a 12 minute AMRAP. Choose your own pathway From Top to Bottom to create your workout, you can change your pathway every round if you want to but must complete the chosen box before you move down to the next. Every box complete is worth 1 point, so this workout is scored by total points.
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Skill Work, spend 10 mins on each with adequate rest between sets of:
Front Levers,
Back levers.
then, 10 rounds for time:
-Farmers Plate Carry- Shuttle 60m
-3 Box Jumps
-Stack Plates on Box
-3 Box Jumps
-Unload Plates
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3 Deadlifts 70% of your 1 RM, on the minute every minute for 15 minutes!
A total of 45 reps (as fast as possible).
then,
5 Skin the Cats
10 Handstand Pushups
5 Rounds for quality, post progressions and total time.
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