Please note: Late arrivals are becoming common place again. Please be on time for class.

Six rounds:
Min 1. Row 20/16 calories
Min 2. Max UB Kettlebell Swings 24/16kg
Min 3. Rest

A. Deadlift
*Build to a heavy 5.

B. 50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (strict)

AMRAP in 20 min:
1 Sled Push 60/40kg
2 Bar Muscle-ups
3 DB Thrusters 22.5/15kg
4 Toes to Bar
5 Bar Facing Burpees

A. Deadlift + Hang Power Clean + Hang Clean (3+2+1)
*Build in weight/work technique across 15 minutes.

B. Advance for 8 minutes:
1 HSPU/Dip/Push-up
2 DB Deadlift 22.5/15kg
*Rep scheme: 2-4, 3-6, 4-8, 5-10 etc.

Photo: Well done Kim – Our favourite photo so far. Thanks to Grant Williams.

Snatch – 30 min. to work on technique, lift heavy or work some volume. We’ll give guidance on which option suits you best.

Optional Finisher:
Row 2km for time.

EMOM x 30 min.
1. Row 20/16 cal.
2. Rest
3. 15 Box Jump Overs 24/20″
4. Rest
5. 20 Wall Ball 9/6kg
6. Rest

A. Push Press + Push Jerk + Split Jerk
*Build in weight.
*Discard weaker lifts as they become limiting.

B. Advance for 8 min:
50/40 Push-ups
35/25 Dips
Max. Handstand Push-up (Open Std.)

A. EMOM x 10:
Gymnastic Pull
*Choose own reps/movement.

B. Partner Workout
For time:
300 Double-unders
150 DB Deadlifts 22.5/15kg
300 Double-unders
*Only one partner working at a time.