A. EMOM x 10:
Strict Toes to Bar
*You choose the reps.

B. AMRAP in 10 min:
15 Ball Slam 12/9kg
10m Slam Ball Push

For time:
50/35 Push-ups
20 Front Squats 85/50kg
150 Double-unders
20 Front Squats 100/60kg
150 Double-unders
20 Front Squats 85/50kg
50/35 Push-ups

25-20-15-10-5 reps for time of:
Burpee (onto weight plate)
*Overhead carry 20/15kg plate 100m after each round of Burpees.

AMRAP in 8 minutes:
12 Deadlift 80/55kg
12 Pull-ups

Rest 2 min.

AMRAP in 6 minutes:
8 Deadlift 100/70kg
8 Chest to Bar Pull-ups

Rest 2 min.

AMRAP in 4 minutes:
4 Deadlift 120/85kg
4 Bar Muscle-ups

Tabata Intervals x 8 of:
Row (cal)
Toes to Bar
Box Jump
Ball Slam
*Rest 1 min after each batch of 8 intervals.

Five rounds for time of:
15 Hang Power Snatch 40/30kg
15 Dips
75 Double-unders

A. Back Squat 7 x 3
*Build up in weight during your warm up and hold a heavy but repeatable load across all sets.

B. B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m
*Compare to last time – here.

For time:
3 Rounds of Cindy
10 Clean & Jerk 60/40kg
3 Rounds of Cindy
30 Power Cleans 60/40kg
3 Rounds of Cindy
50 Deadlift 60/40kg
*1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.

Well done to our crew that competed at Duel at Desire over the weekend. Tanya R, Chris G, Penny, Sean, Madi, Jono, Bart & Kate.

Come on in for some surprise fun & recovery.

Best of luck to our crew competing at the Duel at Desire today.
Madi, Jono, Sean, Penny, Chris G & Tanya R.