A. Turkish Get-up
Work to a heavy single per side.
*Any object: dumbbell, kettlebell or barbell.

B. EMOM X 10 minutes:
Min 1. Max Deadball over shoulder*
Min 2. Rest
* Choose your own load - heavy but allows for consistent movement.

Photo: Barb. One of our strongest women in the box. Always encouraging us to challenge ourselves. Thank you for always wanting the best for everyone.

A. Death by Toes to bar.

B. For time:
30 Dumbbell Push Press
50 Sit-ups
20 Dumbbell Push Press
35 Sit-ups
10 Dumbbell Push Press
20 Sit-ups

Photo: Nina. It is always great seeing progression but even better when progression is quality of movement in an overhead squat. The "Queen/King" of squats - improvement will stem into every other movement. Flexibility, co-ordinator, core & shoulder strength, core & shoulder stability. What's not to love!!!

Advance as far as possible in 20 minutes:
Run 180m
30 Alternating lunges
2 X Hang Power Cleans 60/40kg *

*Increment Hang Power Cleans by 2 reps per round.
* Hang Power Cleans must be completed unbroken to count.

Photo: Luke B. One of the most determine athlete withing the gym. He works hard every single session and aims for constant improvement. You will often see him doing extra after a session to try to refine his movement. It is so awesome to be a part of his journey.

A. Back Squat 5-5-5-5-5
B. In groups of 2-3:
Row max metres in 12 minutes.

Photo: Mike- This power house is getting stronger. Well done on all of your health and fitness achievements. I love this photo!!!

A. Gymnastic pulling complex:
7-10 sets: 1 Pull-up + 1 C2B Pull-up + 1 Bar Muscle-up
*The above is an example, easier and harder options will be available.
*Rest as necessary between sets.

B. Two rounds for time of:
40 Burpees
100 Double-unders

*Photo: Rob M applying his fitness outside of the gym!

For time:
30 Overhead squats 50/35kg
Run 1080m (3 X 360m)
30 Front Squats 50/35kg

*During the squats the bar must be snatched/cleaned from the ground every five repetitions
(5-10-15-20-25)

A. Five super sets:
Seated dumbbell shoulder press 8-10 reps
Pendlay row 8-10 reps

*Choose your weight that allows for 10 repetitions on the first round.

B. ROMWOD

AMRAP in 30 minutes of:
Run 560m
15 Toes to bar
9 Deadball over the shoulder 45/30kg

Photo: A little ray of sunshine – Nata.