For Time
50 Chest-to-Bar Pull-Ups
50 Burpees

3 Rounds for Time
500 meter Row
10 Squat Clean-and-Jerks (155/105 lb)

For Time
22 Deadlifts (315/185 lb)
Farmer's Carry (45/25 lb) to top of inner loop of the hill
22 Dumbbell Thrusters (45/25 lb)
Farmer's Carry (45/25 lb) to bottom of inner loop
Run to Pull-Up Bar
22 Chest-to-Bar Pull-Ups
Run to top of outer loop
22 Overhead Squats (95/65 lb)
Run to bottom of inner loop

AMRAP in 10 minutes
2 Muscle-Ups
5 Ground-to-Shoulders (185/105 lb)

For Time
500 meter Row
30 Burpees
10 Shoulder-to-Overheads (165/95 lb)

For Time
30 Deadlifts (225/135 lb)
650 meter Hill Run
30 Ground-to-Overheads (110/65 lb)
650 meter Hill Run

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)