20-20-10-10-5-5 reps for load of:
Hang Power Clean
*Rest as necessary between sets.

Optional:
Run Big Loop

For time:
75 Wall Ball 9/6kg
15 Strict Chest to Bar
35 Burpees
10 Strict Chest to Bar
35 Burpees
15 Strict Chest to Bar
75 Wall Ball

Seven rounds, each for time of:
Airbike 20/15 cal.
15 Toes to Bar
Run 180m
*Rest as necessary between rounds.

A. Overhead Squat 5 x 10. *Maintain load across.

B. Five sets, max reps Kettlebell Swings in 1 min.
*Rest 1 min. between rounds.

Come on in for a fun workout before the big workout at the Aqua Fun Park.

Christmas Party time:
Coolum Aqua Fun Park (Industrial area) from 10am-10:50am. Be there by 9:45am.
Bare Foot bowls @Mooloolaba bowls club from 5:30pm- Bring your "A" Game.

0-5 min: (EMOM)
10 Thrusters
5-10 min:
Run 560m
10-15 min: (EMOM)
7 Thrusters
15-20 min:
Run 560m
20-25 min: (EMOM)
4 Thrusters

*Each block of Thrusters is for load. Your score will be the total of the three loads you choose eg. 40-50-60kg. You must complete all reps at your chosen weight to get rx’d.

AMRAP in 3, 6 & 9 minutes:
10 Toes to Bar
30m Bearcrawl
45 Double-unders
*3 minutes rest between cycles.

Reminder: Yoga with Tom is on at 6:45pm tonight. Come in for the 5:30pm and stay for a great recovery.

Seven rounds, each for time of:
12 DB Push Press
16 Front Rack DB Reverse Lunge
20 DB Deadlift
*22.5/15kg
*Rest as necessary between rounds.

AMRAP in 20 minutes:
Max effort plank
10 Hang Power Cleans 60/40kg
Run Loop
*Your score is total plank time.

"Cindy XXX"
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats