A. In 30mins,
– Find max vertical leap in no more than 3 attempts
– Find front squat 1RM max
– Find max effort bar muscleup unbroken
– Find max effort time 45deg ring row static hold, with elbows pulled behind back and wrists on ribs (max 90sec)

B. AMRAP 15min:
First do 5rds,
– Snatches x 10 @ m.35kg,f.25kg (full squat is required RXd)
– Ab mat situp x 20 (hips and feet remain on ground,
Then, in time remaining, row as many metres as possible

Score is total reps and metres added together as one score

Thur Results