"Competitors"
a) 3 Rounds
20 x Chest to Bar Pull Ups
30 x Box Jump Overs
5 Mins Rest
5 Rounds
5 x Strict PHSPU
1 x Legless Rope Climb
20/15 x Calorie Assault Bike
1 x Legless Rope Climb
1 Min Rest
b) EMOM for 10 Mins
2 x Front Squats
"Crossfit"
a) 8 Min Ladder
Bar Facing Burpees - 1, 2, 3, 4, 5, 6 etc
2 x Power Snatches after each set of Burpees
b) 25 Mins Max Rounds
8 x Bench Press
8 x Strict Pull Ups
400m Run
Saturday 8am Strength and Power work:
A) 5 x 7 back squats @ 75%
B) Every 2 mins x 10:
3 x split jerks