CrossFit

A: For Time: (10:00 Cap)
30 DL @ 100/70kg
20 DL @ 120/80kg
10 DL @ 140/90kg
*5 Burpees over the bar every break
*Aiming to get the work done fast but must be quality

B: 10:00 AMRAP
RX
6 Shuttles
Max Wallballs 9/6kg 10/9′

RX+
8 Shuttles
Max Wallballs 9/6kg 10/9′

*must be split into 2 heats and counted by partner.
*Must be a 2 point touch over 10m line.

Teens
A: Push Press (4 x 10: Every 2:30)

B: 7:00 AMRAP
15 Power Snatch 30/20kg
12 Dual DB Lunge Steps 15/10kg

C: 10:00 EMOM UB HSPU or Push-up

Progressions as below
1. Knee Pushup
2. Pushup
3. feet inclined pushup
4. Pike HSPU @31×1
5. Hspu Eccentric only 6 seconds
6. HSPU Kipping
7. HSPU Strict