Part A:

Competition & Performance:

20 mins to find a Deadlift 1RM

Fitness:

20 mins to find a Deadlift 5RM

Part B: “Richmond Bulldogs!”

Competition:

12 min AMRAP of:

1 x 50m Shuttle Run

10 x Thrusters 42.5/30

10 x Pull Ups

2 x 50m Shuttle Runs

10 x Thrusters

10 x Pull Ups

Ascend by 1 Shuttle Run each round 

Performance:

12 min AMRAP of:

1 x 50m Shuttle Run
10 x Thrusters 35/25
10 x Pull Ups
2 x 50m Shuttle Runs
10 x Thrusters
10 x Pull Ups
Ascend by 1 shuttle run each round

Fitness:

12 min AMRAP of:

1 x 50m Shuttle Run
10 x Thrusters 20/15
10 x Ring Rows
2 x 50m Shuttle Runs
10 x Thrusters
10 x Ring Rows
Ascend by 1 shuttle run each round