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.

Five rounds, each for time:
Row 400/350m 
15 Burpees (over paralettes)
Compare to last time here

Photo: Danielle amidst her PB “Fran” (still smiling). Thanks to Grant Williams Photography.

EMOM X 4
3 X Muscle Snatch (1 every 20 seconds)
*Maintain weight
Rest 1 minute
EMOM X 4
2 X Power Snatch (1 every 30 seconds)
* Maintain weight
Rest 1 minute
EMOM X 10
1 X Snatch (Any style).
*Climb in weight.

Photo: Chris completing “Fran”- thanks to Grant Williams photography.

Due to the Queen’s birthday public holiday our regular sessions will not run today.

We have a 3pm Open Gym scheduled. As always a workout will also be provided.

It is highly encouraged (especially our English members) to take the opportunity to display some royal homage.

Partner WOD.
Five rounds for time of:
Row 360m
180m Overhead carry (single dumbbell 22.5/15kg)
Run 360m
180m Farmers carry (24/16kg)

Both partners must complete each activity before moving on.
*35min cut off

Photo: Jesse hitting Fran. Thanks to Grant Williams photography.

“Fran”
21-15-9 reps for time of:
Thrusters 42.5/30kg
Pull-ups

Compare last results here

Partner Workout:
AMRAP in 20 minutes:
50 cal air bike (50 stroke change over)
100 Cal Row (25 stroke change over)
20 x 180m Run (Alternating)
*Alternate with your partner on each activity until all calories have been completed. 

Photo: Blake D making significant improvement by focusing on higher attendance and quality of movement. Keep up the great work!!