For time:
21-15-9 reps of:
Overhead Squats 50/35kg
Deadlift 50/35kg

Rest 3 minutes

9-15-21 reps of:
Front Squats 50/35kg
Deadlift 50/35kg

For time:
Bike 2000/1750m (4 minute cut-off)
21-15-9
Toes to Bar
Ball Slams 20/12kg
Rest 2 minutes
15-12-9
Toes to Bar
Ball Slams
Rest 1 minute
9-6-3
Toes to Bar
Ball Slams

*20 minute cut-off

A. Complete:
Deadlift + Hang Squat Clean+ Front Squat + Jerk

*Move well and increment or hold weight as necessary.

B. Back Squats (3-3-3) (Cycle 4, Week 2)
70% x 3
80% x 3
90% x 3+
*Reminder- During cycle 4 we have added 15kg to our 1RM, and use 90% of this for our percentages.  

Photo: Who is this beautiful man? Tom Bennett photography doing his magic and capturing our best sides.

EMOM x 30 mins:
Min 1. Row 200/180m
Min 2. Max Shuttle Runs x 10m
Min 3. Rest
Min 4. Max Shuttle Runs x 10m
Min 5. Double-under x 50
Min 6. Rest

Photo: Greg during the team WOD on Saturday. This man is pure inspiration. Photo courtesy of Tom Bennett photography.
www.tombennettphotography.com

Increment as far as possible in 18 minutes:
Gymnastic Pull x 1*
Overhead Lunge x 10 (Single DB 22.5/15kg- Left hand)
Gymnastic Push x 1 *
Overhead Lunge x 10 (Single DB 22.5/15kg- Right hand)

*Choose your own Pull and Push. Increment by 1 rep each round.

*Pull-ups, Strict, Chest to bar, Strict C2B, Bar Muscle-ups
*Push-ups, Hand release Push-up, Decline Push-up, HSPU.

Photo: Congratulations to our newly weds – Chloe and Max, who got married on Saturday. We hope your day was magical. Enjoy your honeymoon and we look forward to seeing you back soon.

Time to get outside for some “Surprise” FUN with Marie.

then…

Join us for a carpark BBQ breakfast from 8am.

Six rounds for time:
20 Unbroken Wall Ball 9/6kg *
60 Double-unders

*Wall ball must be unbroken for RXD.
Double-unders do not need to be unbroken.

Photo: Paula following her WOD yesterday doing twice as much work as the rest of us 😀 and still smiling afterwards. Great work!!!

A. Deadlift 5 x 5
*Work up to weight and hold for 5 sets.

B. Max repetitions in:
4 minutes: Deadball over shoulder 45/30kg
3 minutes: Toes to Bar
2 minutes: Row (calories)
1 minute: Burpees

Photo: Wishing Sharni all the best as she begins her new life in Brisbane. It has been wonderful having you as part of our community and look forward to seeing you for drop ins when you are back on the Coast.

For time:
“Jackie”
1000m row
50 thrusters 20/15kg
30 pull ups

Rest 5 min

2000m bike
50 hang power cleans 20/15kg
30 Handstand push-ups

Photo: Mike & Mark- some pics just tell a story, no caption needed 😀