A. Tempo Back Squat 5-5-5-5-5
*3 second descent, 1 sec. pause below parallel.

B. AMRAP in 10 minutes:
10 Toes to Bar
10m Overhead Lunge 22.5/15kg DB RH
10 Knees to Elbows
10m Overhead Lunge LH

A. EMOM x 10:
1 x Clean & Jerk
*Any style – increase across.

B. Death by Clean & Jerk 60/40kg
*1 in the 1st minute, 2 in the 2nd minute etc.

A. Five sets:
Strict Pull-ups + Max Kipping Pull-ups
*Buy in with 3, 5 or 7 Strict Reps.
*Advanced athletes should perform C2B for both movements.

B. EMOM x 10:
1. Run 200m
2. 50 Double-unders

AMRAP in 20 min:
5 Wall Ball 9/6kg
3 Handstand Push-ups
1 Snatch (full) 70/45kg
*Various scaling options will be provided.

Try to stay active with “non gym” exercise today. Go for a hike, a swim in the ocean, lift an odd object, do some hills sprints etc.

Have a great day!

Five, three minute cycles:
Run 200m
25 Ball Slams
Max reps 20″ Box Step Over 1 x 22.5/15kg DB.
*Rest 1 minutes between rounds.

*If there are any males that can fill a spot in an Rx’d team for the Fittest Three on Saturday, we would really appreciate if you could help out. Otherwise one of our teams may have to forfeit.

A. Snatch 3-3-3-3-3-3-3
*Reset correctly between each lift i.e. not touch and go.

B. Partner Workout
Ascend for 8 minutes:
1 rep = 1 Deadlift + 1 Hang Clean + 1 Thruster 22.5/15kg DB’s
*Each partner will start with 1 rep (alternating) and increase by 1 rep as the workout progresses.

A. Seated Shoulder Press 5 x 10-12 reps.
*Rest 2 min. between sets.

B. 21-15-9 reps for time of:
HSPU, Dip or Push-up
Bear Crawl 50m
*Pushing exercise must be unbroken. Pick the most difficult movement that you believe you can complete for unbroken reps and withing the 10 minute cut off.

AMRAP in 30 minutes:
Run 400m
1:1 work, rest.
*The last one!

A. Tempo Back Squat 5-5-5-5-5
Tempo = 3 sec. down, 2 sec. pause below parallel.

B. Three rounds for time of:
30 Overhead Squats 20/15kg
50 Double-unders
*Sets must be unbroken for Rx’d. If you break a set, either continue on and forgo your rx’d or restart the set.