Five rounds of:
Strict Pull-up max. reps.
Dips max reps.
*Perform as a superset and rest 3 min. between rounds.

7:00am
Surprise. Come on in and see!

For total time:
21-15-9 reps of:
Overhead Squat 40/30kg
Toes to Bar

Rest 3 min.

15-9 reps for time of:
Overhead Squat 55/40kg
Toes to Bar

Rest 2 min.

9 reps for time of:
Overhead Squat 70/50kg
Toes to Bar

A. EMOM x 10:
1 Clean
*Build in weight across the sets.

B. Three cycles:
Touch and go Power Clean 2-4-6-8-10 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.

AMRAP in 20 min:
5 Parallette Shoot Through
10 x 10m Shuttle Run
5 Parallette Shoot Through
20 Jump & Touch (30cm above standing reach)

Picture: We’re selling off our old squat stands to clear up some space. $50.00 per pair.

A. Pendlay Row 8-8-8-8
*Improve on last week’s score by increasing max weight or overall volume.

B. Choose one:
1. 30 Muscle-ups for time.
2. Death by Pull-ups
3. Max pull-ups x 5 sets.

A. Back Squat 10 x 2
*Climb or maintain weight – it’s your choice.

B. 50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Double-unders

*Please bring long socks if you are rope climbing.

For time:
5 Rope Climbs
30 Fat Bar Shoulder to Overhead 50/35kg
30 Kettlebell Lunge 2 x 24/16kg
30m Sled Push 40/20kg(+sled)
30 Fat Bar Deadlift 50/35kg
30 Burpees (jump & touch)
30 Ball Slams 12/9kg
30 Shuttle Runs 10m
30 Toes to Bar
*Perform in any order but you must complete the entire reps of the movement you’re on before proceeding.
*Don’t stress if you can’t/don’t want to climb the rope – there will be an alternative!

*Please note that there is no circuit or kid’s sessions today as Marie is away.

A. EMOM x 15:
Clean + Front Squat + Push Jerk
*Increase in weight after each 3 rounds.

B. For time:
5-10-15 Clean
*Start heavy and decrease load.
*Advanced weights M100/85/60kg F70/55/40kg
*Standard weights M75/60/45kg F50/42.5/35kg

A. Pendlay Row 8-8-8-8-8
*Build in weight over the course of the sets.

B. Ascend as far as possible in 7 min.
5 Sit-ups
10 Double-unders
10 Sit-ups
20 Double-unders
15 Sit-ups
30 Double-unders
20 Sit-ups
40 Double-unders
*continue with the format