*A huge thanks to everyone who was involved with the competition over the weekend. A great day with great people!

With a continuously running clock:
0-5 min:
Row 1000m
5-9 min:
Run 800m
9-12 min:
100 Double-unders
12-14 min:
40 Ball Slams 12/9kg
14-15 min:
20 Burpees (jump and touch)
*There are 2 options for this workout. 1. If you’re recovering from the competition on the weekend, simply complete the workout. 2. If you didn’t compete/you’re well recovered you can score total time i.e. add up all of the times for each component of the workout.

No training today due to the Fittest 3 at Mountain Creek high. Please come on down and show your support for your team mates!

Five rounds for load of:
7 Deadlift
5 Hang Power Clean
3 Jerks
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.
*Increment load as you go.

EMOM x 25 min:
1. Row 20/15 cal.
2. 15 Burpees (onto plate)
3. Rest
4. 20 Wall Ball 10/6kg
5. Rest

5 x AMRAP in 3 min. of:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Rest for 1 min. after each 3 min. AMRAP.

*Thanks to everyone who came along to the party on the weekend. We had an absolute ball!

Five rounds for load:
1 Shoulder Press, 3 Push Press, 5 Push Jerk
*Rest as necessary between rounds.

Optional Finisher:
Row max. metres in 8 minutes.

Pool workout today at the Kawana Pool. Please be ready to go by 7am!

*Reminder: Pool workout 7:00am Saturday at the Kawana Pool.
**Sorry Jono – couldn’t resist.

Back Squat 3-3-3-3-3-3-3
*Superset with max reps dips. Add weight if you can do more than 12.

Optional Finisher:
5 min: Max reps Wall Ball

Five rounds for time of:
Run 400m
15 Toes to Bar
*Upscaled option: perform max reps unbroken T2B in each round.