Team Crippler
Back squat a total of 2000kg per team member
1.6km run as team.

Max weight on bar can only be bodyweight or person squatting. Dumping the bar is a foul and whole team has to do 10 burpees.

10 rounds
1 Burpee
20 Squats

Compare to 031010.

Dynamic effort
Front squat
2 reps @ 50-60% 1RM on the minute for 10 minutes

then

3 rounds
15 Dumbbell thrusters
21 Double unders

Compare to 051211.

5 rounds for time of:

15 Kettlebell swings

15 Burpees

Compare to 111011.

Shoulder press
5-5-5-5-5

or

HSPUs
5 sets max reps rest as required

Rest

Classes as usual from tomorrow.

Rest

Welcome to new year.

Training starts again on the 3rd.

100 rounds
1 Push up
1 Sit up

Run 3mins
Rest 3 mins
Run 3 mins
Rest 6 mins
Run 3 mins
Rest 3 mins
Run 3 mins

100 walking lunges