• At 0:00 head into....

WoD:

. AMRAP in 10 Mins: . 7 Squat Cleans (65kg / 45kg) 30 Double Unders .

• Then at 10:00 move straight into...

Strength Test:

. In 7 Mins Establish . 7 Rep Max Front Squat

• Bar taken from floor.
• Get 3 sets on the board (building) in that time frame.

.

•  Then at 17:00 move straight into....

.

Gymnastics Strength Test:

. 2 x Max Effort set on either Ring Muscle Ups / C2Bs / Pull Ups / Ring Rows

• Rest 2 mins between sets.

.   . Post number of rounds, the front squats loads, & your two Gym sets to Beyond The Whiteboard.

 

. . .