EMOM x 30 min:
0-1: Max UB Pull-ups
1-2: Run 200m
2-3: 12 Burpees
3-4: Run 200m
4-5: 12 Burpees
*This cycle repeats for 30 minutes.
*Your score (assuming completion of each component) is total Pull-ups.
*Advanced athletes should consider C2B pull-ups.

Five rounds for load:
2 Shoulder Press
4 Push Press
6 Push Jerk
*Rest as necessary between rounds.
*Aim to increment weight on each round.

Optional Finisher:
Run Big Loop
*Grab a partner and get some additional aerobic conditioning!

Partner Series Week 2 of 3

For time:
Run Loop/30 DB Thrusters 15/10kg
Run Loop/50 Deadlift 60/40kg
Run Loop/50 Push Jerk 40/30kg
Run Loop/30 DB Thrusters 15/10kg
*One partner runs while the other performs the reps. Then swap.

EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Toes to Bar
*Maintain load and reps across.

For time:
Run 1600m
Rest 3 min.
Run 1200m
Rest 2 min.
Run 800m
Rest 1 min.
Run 400m.
*This is a reverse of our previous interval running workout. It will be interesting to compare which format results in the best overall time.
*We have a wet weather option!

Five rounds for time of:
30 Wall Ball 9/6kg
30 Box Jump Overs 24/20″

A. Choose one of the following:
5 Sets of Max Reps Pull-ups
EMOM x 10: Pull-ups/Muscle-up
30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

For time:
30 Push Jerks 60/40kg
60 Deadlifts 60/40kg
30 Push Jerks 60/40kg

EMOM x 30:
1. 3 Front Squat (from the ground)
2. Push-ups
3. Double-unders
*You choose the load and reps to maintain across.

Partner Series
Things to know:
*You don’t have to have a pre-organised partner. Turn up as usual and we will help you work it out.
*You do not need to have the same partner each week.
*Partners can be mixed gender.
*You do not need to complete the full three weeks.
*Workouts will be programmed to be as inclusive as possible.

AMRAP in 5 minutes:
Max reps thrusters 30/20kg
*One partner working at a time.

Rest 10 min.

AMRAP in 5 minutes:
8 x 10m Shuttle Run
2 x 10m Walking Lunge
*One starts on the shuttle, the other on the lunge.
*You may not both be on the same exercise at the same time.

Rest 10 min.

AMRAP in 5 minutes:
DB Snatch 15/10kg
Burpees
*One partner starts on the DB, the other on Burpees.
*At 2:30 you will swap positions.