A. Deadlift 5-5-3-3-3-1-1-1-1

B. 30-20-10 reps for time of:
KB Swing 24/16kg
Step-up (with KB) 24/16kg

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
Compare to last time – here.

Three rounds for time of:
75 Squats
15 Hang Power Clean 70/45kg
12/8 Dips

A. Back Squat 7-1-7-1-7-1

B. EMOM x 10:
Strict Pull-ups
*Choose your own reps.

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.