10 Spiderman lunge + vertical rotation
10 DB glute bridges
5 Strict pull-ups
14 Minute AMRAP
75 Wall balls
60 Calorie row
45 1-Arm dumbbell snatches (alternating arm) 22.5/15kg (Scale weight as required, if there are not enough dumbbells then change to a kettlebell snatch or a kettlebell swing)
30 Chest to bar pull-ups
Scale reps to 50-40-30-20 or as needed. Stagger the start with people starting on the dumbbell snatches if there will be a jam on the rowers.
Each round is 210 reps, score your total reps.
3×3 @ 70%, then fitness workout.
1 @ 60, 65, 70%, 3×1 @ 75% or 1RM Snatch
4 Rounds for time:
6 Strict deficit handstand push-ups
Rest 1:00 between rounds