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Basic: Part A: 12 Burpees 21 Kettle Bell swings (M24kg/W16kg) 12 Burpees  4 min cap Part B: 3 Cycles  In 6 minutes:  Row 750 Meters  30 Goblet Squats (M24kg/W16kg)  With remaining time complete:  As many Push-Ups as possible   Rest 1 minute after each cycle/ score total PU’s per cycle

Part A:  800m run 30 banded squats 30 lunge pass throughs   Part B: "Crossfit Total" 10 mins to find 1RM Strict Press 10 mins to find 1RM Back Squat 10 mins to find 1RM Dead Lift   Comp Add: 10 min EMOM Odds: 10 TTB Evens: 30 Double Unders   *Double Unders MUST be unbroken