For time:
50 Turkish Get-ups 22.5/15kg DB
100 Box Step ups 20/15kg Weight Plate (all 20")
300 Double-unders
*Partition the work however you choose.

A. Deadlift 5-5-5-3-3-1-1-1

Optional:
Three rounds for time of:
Air Bike 25/20 cal.
25 Abmat Sit-ups

Five rounds for time of:
Run 400m
30 Russian Swings 24/16kg
30/20 Push-ups

A. Front Squat 7-7-7-7

B. Death by Pull-up.
*Choose your own style.

7:00am

Beach WOD today. Please see the following link http://www.coastalcrossfit.com.au/2019/11/11/beach-wod-saturday/ for details.

We look forward to seeing you there!

Ten rounds for time of:
Run 180m
Broad Jump 15m (count jumps)
Burpees (equal to number of jumps)

For time:
10 DB Hang Power Clean + Jerk RH 22.5/15kg
10 DB Hang Power Clean + Jerk LH 22.5/15kg
Walking Lunge 15m 22.5/15kg
9 DB Hang Power Clean + Jerk RH
9 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
8 DB Hang Power Clean + Jerk RH
8 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
7 DB Hang Power Clean + Jerk RH
7 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
6 DB Hang Power Clean + Jerk RH
6 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
5 DB Hang Power Clean + Jerk RH
5 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
4 DB Hang Power Clean + Jerk RH
4 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
3 DB Hang Power Clean + Jerk RH
3 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
2 DB Hang Power Clean + Jerk RH
2 DB Hang Power Clean + Jerk LH
Walking Lunge 15m
1 DB Hang Power Clean + Jerk RH
1 DB Hang Power Clean + Jerk LH
Walking Lunge 15m

EMOM x 28:
1. Pull-ups (choose own reps)
2. 10 x 10m Shuttle Run
3. Handstand Walk/Shoulder Taps/HS Hold
4. Double-unders

Two rounds for time of:
Run 560m
50 Overhead Squats 40/30kg
Run 560m
50 Toes to Bar

A. Hang Muscle Clean
B. Hang Power Clean
C. Hang Squat Clean
*Perform 5-7 efforts to max out each lift before progressing to the next.

D. Max reps in 5 minutes:
Burpees (6″ jump and touch)