20 Minute AMRAP, in teams of 2

40 x SDHP 40kg
40 x Wall Ball
400m Sandbag Relay

1 partner working at a time

10-9-8-7-6-5-4-3-2-1 reps of

Overhead Squat 45 / 30kg
Burpee
Sprint 100m

Mobility : OHS prep

Defecit deadlift

1-1-1-1-1-1-1-1

Increase load over sets

Strength

Wendler 3.2

Back Squat 3/3/3 Increase load by 5kg from phase 2
Bench Press 3/3/3 Increase load by 2.5kg from phase 2

Met-con

3 Rounds for time

100m KB farmers carry
20 x KB Swings
15 x Box Jumps 24 / 20″

21-15-9

Thruster 43 / 30kg
Pull Ups

Mobility: Squat opener / Lats / Front rack positioning

10 meters on the minute every minute, add 10 meters.

This is done with a set up of 2 cones 10 meters apart, and add one return trip each minute on the minute… You are to add 10 meters each round until you can no longer continue.

Finish

5 x Max Static handstand hold

Repping out for all the baby faced boys out there who are ahead of their time … with amazing vocabulary skills and quick wit… May’s Chambassador, up n coming coach and

all round CrossFit enthusiast

Kelvin Hall !

Kelvin, you have come a long way mate, your passion and enthusiasm toward our great sport, and the Chamber community is infectious, and you display a maturity well beyond your years when in the box!

It’s obvious the genuine interest and care you put into those who are around you in the gym, always looking to help, offer tips,  and support from the outskirts, all the makings of a fantastic leader and coach.

Kelvin’s enthusiasm also shines through with his consistent early arrivals / late exits to classes

working on weaknesses in spare time, expanding his knowledge wherever possible and shadowing in On-ramps classes to enhance his coaching experiences for the future.

Kelvin you’re a favourite son around the box, we all love your genuine attributes toward the well being of others, you’re a constant laugh, we are sometimes amazed at what comes out of your mouth, but it all adds to this fantastic blend we have in The Chamber.

You’re still a pup, but with the drive and passion you have instilled, you will go a long way in the athlete and coaching arena.

Love having you in the box mate, keep being you, and be very proud of yourself and development.

 Coach Chad

3 Rounds for time

15 x HPC 60 / 40kg
30 x Kb Swing 24/16kg
15 x Hand Release Push Ups

Mobility : 5 Min Squat hold

Strength:

Wendler 3.2

Deadlift 3/3/3 Increse load by 5kg from phase 2
Press 3/3/3 Increase load by 2.5kg from phase 2

WOD

Ascending Clean / Suicide AMRAP 10 Mins

2 x Cleans
1 x Suicide
4 x Cleans
1 x Suicide
6 x Cleans
……..

3 Rounds for time

Run 600m
21 x Pull Ups
12 x Burpee Box Jumps 24 / 20″

Front Squat

5-5-5-5-5

Increase load over sets

Mobility: Hip opener / quads / rack position

Strength:

Wendler 3.2

Back Squat 3/3/3 Increase load by 5kg from phase 2
Bench Press 3/3/3 Increase load by 2.5kg from phase 2

WOD

5 Rounds for time

5 x Front Squats @ 60% 1rm
10 x Box Jumps 30 / 24″