3RM KB/DB Split Jerk, 5 Rounds 3 Deadlifts, 6 Burpee Bar M/U, 9 Box Jumps Overs

Beginner 6am & 7:30pm

(A) KB Split Jerk-Work 3 reps at a time within the limitations of your movement

(B) Individually for time-5 Rounds 3 Deadlifts 100/60kg, 6 Pullups, 9 Burpee Box Jumps 20/12"

Intermediate 6am & 6:30pm

(A) Individually-3RM KB/DB Split Jerk

(B) Individually for time-5 Rounds 3 Deadlifts 120/80kg, 6 C2Bar Pullups, 9 Burpee Box Jumps 24/20" (15min Cap)

(C) Individually-5 x 1min Row 30sec Recovery 275/225m

Advanced 5:30pm

(A) Individually-3RM KB/DB Split Jerk 

(B) Individually for time-5 Rounds 3 Deadlifts 140/100kg, 6 Burpee Bar Muscle Ups, 9 Box Jump Overs 24/20" (20min Cap)

(C) Individually-5 x 1min Row 30sec Recovery 300/250m

Focus- (A) If you max out on the 45kg DB use 2 KB's (B) If you don't have a bar Muscle Up it's a burpee C2Bar Pullup (C)  Score out of 5 

Coaches Point-Follow this workout in order. Take the rowers out the front for the intermediate & advanced athletes to finish outside with the row. If it is a big group for the intermediates then have athletes run instead of row.