Crossfit
4 rounds of:
3 minute amrap
5 x power cleans 60kg/40kg
4 x shoulder to overhead 60kg/40kg
3 x bar facing burpees
-1:00 rest-
Sweat
12 minute amrap of:
2 x muscle-ups
4 x handstand push-ups
8 x kettlebell swings 32kg/24kg
-4:00 rest-
12 minute amrap of:
20 x wall balls
20 x double-unders
20 x ball slams
-4:00 rest-
12 minute amrap of:
20 x 1 arm dumbbell hang clean & press 22.5kg/15kg
20/15 x calorie row
20 x press-ups