EMOM x 30 min:
1. Row 20/15 cal.
2. Max reps 10m shuttle run
3. Rest
4. Max reps 10m shuttle run
5. 50 Double-unders
6. Rest

AMRAP in 3, 6 and 9 minutes:
5 Pull-ups
5 Thrusters 30/20kg
5 Push-up
5 Power Snatch 30/20kg
10 Pull-ups
10 Thrusters
10 Push-up
10 Power Snatch
15 Pull-ups
15 Thrusters
15 Push-up
15 Power Snatch
*Rest 3 min. between AMRAP’s.

For total reps:
4 Minutes of Wall Ball 9/6kg
4 Minutes of Burpees
3 Minutes of Wall Ball
3 Minutes of Burpees
2 Minutes of Wall Ball
2 Minutes of Burpees
*The four minutes of wall ball will start at 10 minutes on a running clock. You have from 0-10 min. to complete a 2km run. If you run takes longer than 10 minutes it will cut into your wall ball time, thus reducing your score.

*Well done to Orla who recently completed a 50km trail run with only general CrossFit programming as her preparation. Awesome work!

A. Deadlift: Work to a heavy set of 5
*Re-grip/reset between each rep. No dumping.

B. Partner Workout
Ascend as far as possible in 10 minutes:
2 Toes to Bar
Top of Deadlift Hold 100/65kg
*One partner hold the barbell while the other performs toes to bar.
*Add 2 T2B per round.

Five rounds:
12 Fat Bar Shoulder to Overhead
100m Farmers Carry
*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.

Ascend as far as possible in 20 minutes:
25 Front Squat 60/40kg
Run 400m
20 Front Squat 70/47.5kg
Run 400m
15 Front Squat 80/55kg
Run 400m
10 Front Squat 90/62.5kg
Run 400m
5 Front Squat 100/67.5kg
Run 400m
*Bars are to be taken from the ground.
*Work back in reverse order if you finish inside 20 minutes.

A. EMOM x 10:
Gymnastics pull
*Try to improve on last week’s effort by either doing more work or a harder movement.

B. For time:
50 Kettlebell Swings 24/16kg
200 Double-unders
50 Kettlebell Swings

Five rounds for load of:
15 Push Jerk
12 Front Rack Lunge
9 Deadlift
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.

Please note that the gym is closed today. We apologise for any inconvenience.

Here is a workout you can do from home.

For time:
Run 1200m
100 Squats
50 Burpees
100 Squats
Run 1200m