Five rounds for time of:
Run 400m
30 Kettlebell Swings 24/16kg
*10 Burpee penalty for each break in KB swings.
*Pay the penalties at the end of the last set of KB swings.

A reminder that we are closed today for the public holiday. Have a great day.

7.00am – something fun.
8.00am – something less fun.
*Come in and get some credits for the long weekend!

Five rounds for time of:
10 x 20m Shuttle Run
5 Cleans (power or full) 85/55kg
10 C2B Pull-ups

B. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible for 5 sets.
*Week 12 of 12. 1RM re-test next week!

B. 10 Rounds for time of:
20 Front Rack Lunge 40/30kg
10 Push-ups
*Reduce the reps on the lunges by 2 per round.

Three rounds for time of:
Run 800m
100 Double-unders
50 Sit-ups

EMOM x 20:
1. 1 Press, 3 Push Press, 5 Push Jerk
2. Pull-ups (choose own style/reps)
*Compare to last time – here.

AMRAP in 3, 6 & 9 min:
5 Overhead Squats 50/35kg
5 Strict Pull-ups
10 Power Snatch 50/35kg
10 Hand Release Push-ups
15 Power Clean 50/35kg
15 Toes to Bar
20 Deadlift 50/35kg
20 Burpee Box Jump Overs 24/20″
*Rest 3 min. between cycles.

7:00am – team/partner workout.  The nature of the workout will depend on how many of you turn up, so get your butts in here!

8.00am
A. Muscle-up skills/drills.

B. AMRAP in 14 min.
60 Cal row
50 Toes to bar
40 Wall ball 10/6kg
30 Power Cleans 60/40kg
20 Muscle-ups

Every 4 minutes for 5 rounds:
Run 400m
Bear Crawl 40m
*Record individual round times.