7:00am
Today’s workout will be weather dependent but it will be team based. Come on in and help make up team number!

Five rounds for time of:
30 Wall Ball 10/6kg
30 Box Jumps 24/20″
Run 400m
*There will be a substitute for the run if it’s raining.

EMOM x 14 min:
1. 5 Deadlift
2. Strict Toes to Bar
*Choose your own weight reps.

Optional Finisher:
Row or Run 3km

For time:
60 Bar Facing Burpees
30 Hang Cleans 60/40kg
15 Bar Muscle-ups

*Please note that the gym is closed to commemorate Anzac Day. Have a great day!

7:00am
Come on in for something fun! See you at the gym.

A. Every 90 sec. x 7 rounds:
1 Power Clean + 2 Front Squats

B. Back Squat 5-5-5

C. RDL 5 x 5

A. Three rounds (not for time)
20 sec. Handstand Hold (wall facing)
20 sec. Hollow hold
10 Superman raises.

B. Turkish Get-up – Build to a heavy double.

C. (Optional)
EMOM x 5:
Double-unders (pick your own reps)

In 20 min:
Five rounds of:
20 x 20m Shuttle Run
20 Burpees (onto a weight plate)
*Perform max reps dips in the remaining time.