15-10-5 reps for time of:
Handstand Push-up
1 x 200m Farmers Carry 2 x 24/16kg
Handstand Push-up
Rest 1 min.
*Please note that the HSPU can be easily scaled or substituted. No excuses!

For time:
1 min. L-Hang
100 Pull-ups
100m Broad Jump
100 Ball Slams
100 Sit-ups
1 min. L-Hang
*The workout must start and finish with the L-hang however you can partition the work in the middle anyhow you like.
*The sit-ups are strict with feet un-anchored.
*The broad jumps are performed in 20m segments. Pay 5 Burpees for every jump over 10/12 per 20m effort.

10 x 2 min rounds:
Run 200m
Deadlift + Hang Clean + 2 x Front Squat + Jerk
*You have the full 2 min. to complete the run and the complex.
*You may have more than one go at the complex if you fail at any point.

Reminder 4:00pm session today.

A. Back Squat 5-5-5-5-5

B. CrossFit Open Workout 12.1
AMRAP in 7 min. – Burpees (6″ jump and touch)

*Pool workout today. Please be ready to go at the Kawana pool at 7:30am. We have a great workout planned that will cater for all abilities. We hope you can make it.

A. EMOM x 9:
1. 30 sec. Double-unders
2. 30 sec. Sit-ups
3. 30 sec. Superman

B. 5 x 7-10 Bent Over Row

*Reminder: 4pm session today.
*Pool WOD this Saturday! Check out the details above.

A. Overhead Squat 5-5-5-5-5

B. AMRAP in 12 min:
Run 200m
Max rep UB Thruster 60/40kg
*Your score is your total Thrusters.

EMOM x 20:
1. 1 Snatch Deadlift + Hang Snatch + Snatch Balance + Overhead Squat
2. Pull-ups
*Any style of pull-up can be performed. Pick one that relates to your goals.

*Reminder: 4:00pm session today.
*Well done to everyone who was involved in the various competitions over the weekend (Weightlifting, CrossFit Liftoff & Conquer the Beast). Look out for a recap in the coming days.

EMOM x 30:
1. 15 Burpees (6 inch jump and touch)
2. Rest
3. 15 x 10m Shuttle
4. Rest
5. Max cal. Row
6. Rest