Complete four cycles:
-Max reps Bench Press BW/75%BW
-1 min. max. calorie row
-Max effort L-sit
-Max Effort Flexed Arm Hang
*Each rep, calorie, second is classed as a rep. Your score is the total of the reps from four cycles.
*Rest as necessary between exercises.

A. Pause OHS + OHS (1+1)
*15 min. build as you go.

B. “Karen”
150 Wall Ball for time 9/6kg
*10 min cut off.

Five rounds for time of:
15 Power Snatch 40/30kg
Run 200m
15 Burpees (over the bar)
Run 200m

Come on in for some fun!!!

A. Rope Climbing Skills
*Bring long socks.

B. Every 30 sec. x 10 rounds:
1 Kipping Swing
2 Knees to Elbow
3 Toes to Bar

AMRAP in 20 minutes of:
Dumbbell Complex 22.5/15kg
*Run 400m at the start of the workout and again at 4, 8, 12 & 16 min.
*DB Complex = 3 DB Deadlift, 2 DB Hang Snatch, 1 DB Overhead Squat. Alternate arms on each set.

AMRAP in 3 min:
15 Hang Cleans 60/40kg
75 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
12 Hang Cleans 70/47.5kg
60 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
9 Hang Cleans 80/55kg
45 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
6 Hang Power Cleans 90/62.5kg
30 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
3 Hang Cleans 100/70kg
15 Double-unders
Max. Push-ups

*Hang Cleans can be power or squat.

A. 10 Sets: Pause Front Squat + Front Squat
*Maintain across.

B. AMRAP in 8 min:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Pull-ups
*Perform 8 Burpees each time you drop off the pull-up bar.

7:00am
Five rounds, each for time of:
30 Ball Slam 12/9kg
20 Calories
10 Thrusters 22.5/15kg DB’s
*Rest as necessary between rounds.

8:00am
Weightlifting workshop.