5RM Strict Press & Max Rep Strict Pullups, 1km Row, 100 Back Squats, 100 KTE, 100 Triple Unders

 Beginner 6am, 9:30am & 7:30pm

(A) Strict Press-Work 5 reps at a time within the limitations of your movement

(B) In teams of 2 for time-1km Row/Run, 100 Air Squats, 100 Abmat Sit Ups, 100 Single Skips(practice double unders as you go)

Intermediate 6am, 9:30am & 6:30pm

(A) 5RM Strict Press

(B) In teams of 2 for time-1km Row/Run, 100 Back Squats 50/35kg, 100 Abmat Sit Ups, 100 Double Unders

Advanced 9:30am & 5:30pm

(A) 5RM Strict Press & Max Rep strict pull-ups

(B) In teams of 2 for time-1km Row, 100 Back Squats 60/40kg, 100 KTE, 100 Triple Unders

Focus- (A) Complete strict pull-ups between sets of strict press (B) The row will be scored seperately to the squats, kte & triple unders. If you don't have triple unders make it 75 double unders