Five rounds, each for time of:
Row 400m
15 Burpees (over the rower)
*Rest as necessary between rounds.
*Compare to last time – here.

*Renee is coaching today. Come on in and see what she has cooked up for you!

*Please note that there is no 12pm session today.  All other sessions will run as per normal.

A. Front Squat 7-1-7-1-7-1

B. AMRAP in 8 min:
7 Toes to Bar
28 Double-unders

Five rounds for load:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Rest 3-5 min. between rounds.

A. Power Clean 3-3-3-3-3

B. Death by Power Clean 60/40kg
*Touch & go reps.

Six rounds for time of:
Run 400m
25 Burpees
*Compare to last time – here.

A. Back Squat 6-1-6-1-6-1

B. Tabata x 8:
Air Squat
Pull-up
Air Squat
*Your score is the sum of the lowest score achieved in the squat(s) and pull-ups.
*Compare to last time – here.

AMRAP in 7 min:
15 Wall Ball 9/6kg
15 Deadlift 70/50kg

Rest 2 min.

AMRAP in 5 min:
10 Wall Ball 9/6kg
10 Deadlift 70/50kg

Rest 2 min.

AMRAP in 3 min.
5 Wall Ball 9/6kg
5 Deadlift 70/50kg

Three rounds for time of:
25 Power Snatch 35/25kg
25 Pull-ups
Run 800m

Five rounds:
15 Shoulder to Overhead (Fat Bar)
100m Farmers Carry
*Try to match last time – results.
*No rest between movements. Rest as necessary between rounds.
*Choose a load for each movement that allows for an unbroken yet challenging effort. You may increment from round to round.