Holiday Throwdown 20/17/18

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For time:
1 Power Snatch, 42.5/30kg
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 10/6kg
11 Kettlebell Swings, 24/16kg
12 Thrusters, 42.5/30kg

Friday Fun Day 20/04/18

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For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 40/30 kg
9 Pull-ups
— then —
30 Calorie Assault Bike Or Calorie Rows

Scaled For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 30/20 kg
9 Banded Pull-ups or Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

50+ For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 DB Thrusters
9 Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

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