AMRAP in 12 minutes
5 Pull-Ups
10 Burpees
15 Kettlebell Swings (24/16 kg)
20 Double-Unders

For Time
3 laps Run through the Cronulla Sand Dunes

21-15-9 Reps for Time
Burpees
Pull-ups
400 meter Row

3 Rounds for Time
10 Clean-and-Jerks (60/40 kg)
15 Ring Dips
20 Kettlebell Swings (24/16 kg)

AMRAP in 20 minutes
250 meter Row
10 Burpees (8-foot target)
10 Ring Dips (shoulder below elbow)

15-12-9 Reps for Time
Clean-and-Jerks (60/40 kg)
Handstand Push-Ups

3 Rounds for Time
400 meter Run
21 Kettlebell Swings (32/20 kg)
12 Chest-to-Bar Pull-Ups

For Time
Buy-In:
500 meter Row
Then, 2 Rounds of:
20 Pull-Ups
20 Thrusters (30/20 kg)
400 meter Run
20 Kettlebell Swings (24/16 kg)
20 Box Jumps
Buy-Out:
500 meter Row

10-9-8-7-6-5-4-3-2-1 Reps for Time
Deadlifts (125/70 kg)
Burpees (5 per round)
Squat Clean-and-Jerks (60/40 kg)

For Time
900 meter Run
15 Kettlebell Swings (2/1.5 pood)
15 Tire Deadlifts (215/130 lb)
15 meter Dumbbell Lunges (45/30 lb)
15 Dumbbell Cleans (45/30 lb)