Seven x 90 second rounds:
12 Toes to Bar
40 Double-unders
Max reps Dips
*Rest 90 seconds between rounds.
*Perform a 30 second plank during the rest break.

10-1 reps for time of:
Clean (squat) 70/45kg
Burpee Pull-up (12″ jump)

Partner Workout:
Five rounds for time of:
Fireman’s carry 100m
15 Partner Burpees
Fireman’s carry 100m
15 Partner Wall Ball 9/6kg

AMRAP in 20 minutes of:
Run or Row 400m
Max reps Dips

For time:
30 Jumping Pull-ups (12″ jump)
45 Toes to Bar
60 Deadlift 100/70kg
45 Toes to Bar
30 Jumping Pull-ups

Overhead Squat 30-20-10-5 reps
*Each set is for load.
*Rest as necessary between sets.

Optional Finisher:
AMRAP in 6 min:
Double-unders
*Perform 10 Burpees each time you break.

*We’re back to full timetable this week!

AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
2 Hang Power Cleans 60/40kg
*Increment the reps on the HPC by 2 each round.

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

*Please note that we are on a reduced timetable this week.

5 rounds for reps:
Bench Press
Pull-ups
*Perform as a superset and rest 3 min. between rounds.
*Pick a weight/pull-up style that allows for 10-15 reps in round 1.