3RM Broad Jump, 5 x 400m Sprints, 3RM Weighted Dip, 5 Rounds 10 TTB, 10 Overhead OLS, 10 Ring Dips

CFS Kids 3:45pm

 Super Youth 7:30pm

Beginner 6am, 9:30am & 7:30pm

(A) 5 x 400m Sprints Every 4mins

(B) Kipping-Technique, Progressions

(C) Individually for time-5 rounds 5 TTB, 10KB Swings 20/12kg, 10 Box Jumps 20/12"  

Intermediate 6am, 9:30am & 6:30pm

(A) 5 x 400m Sprints Every 4mins 

(B) One Legged Squats-Technique, Progression (If Proficient practice Overhead Pistols)

(C) Individually for time-5 rounds 10 TTBar, 10KB Swings 24/16kg, 10 Box Jumps 24/20" 

Advanced 9:30am & 5:30pm

(A) 3RM Broad Jump

(B) 5 x 400m Sprints Every 3mins

(C) 3RM Weighted Dip

(D) Individually for time-5 rounds 10 TTBar, 10 Overhead One Legged Squats dowel, 10 Ring Dips

Focus-(A) 3 Consecutive Jumps (B) As fast as possible. Warm Up thoroughly (C) One legged squats is 5 each leg alternating each rep (D) 10min Cap