With a continuously running clock:
0-5 min.
Row 1000m
5-15 min.
10 Burpees (EMOM)
15 min. until completion
300 Double-unders
*The time at completion of the double-unders is your score.

A. Push Press + Push Jerk + Split Jerk
*Build over the course of the sets. Discard the Push Press as you max it out and so on with the push jerk until you’re eventually left with just the split jerk. Record your max for each lift.

B. Death by Strict Pull-ups
*Optional.

A. Front Squat 5-5-5-5-5

B. Three rounds for time of:
Run 400m
50 Overhead Squats 20/15kg

AMRAP in 18 minutes:
15 Box Jumps 24/20″
12 Hang Power Cleans 50/35kg
9 Toes to Bar

7.00am
In 25 minutes:
Run 3km (see attached map)
Max rounds Cindy
*A round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

8.00am
AMRAP in 20 min:
Run 400m
12 Shoulder to Overhead 50/35kg
1 Legless Rope Climb
*Bring long socks to protect your legs during the descent on the rope.

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

B. For total time:
21-15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Rest 1 min.

15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Rest 1 min.

9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Five rounds for max reps:
Dips
Ring Rows (feet elevated)
*Move straight from the dips to the rings rows and rest 2 minutes between rounds.

EMOM x 30:
1. 20/15 cal. row
2. Rest
3. 10 x 20m shuttle run
4. Rest
5. 20 Burpees (6 inch jump and touch)
6. Rest
*Rx’d is based on completion.

*Thanks to everyone who came along to the beach workout on Saturday. We’ll certainly be doing more training in the great outdoors in the coming months!

Five rounds for time of:
15 Thrusters 60/40kg
Run 400m