EMOM x 20:
1. Hang Squat Clean + 2 Front Squats
2. Double-unders
*Choose your own load/reps to maintain.

AMRAP in 21 minutes of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Ball Slams 20/12kg
*Run 180m at 0, 3, 6, 9, 12, 15 & 18 minutes.

Join us for a great partner workout, followed by a farewell breakfast for Rob & Sarah.

15-12-9 reps for time of:
Deadlift 70/50kg
Push-ups

Rest 3 min.

12-9-6 reps for time of:
Deadlift 100/70kg
Handstand Push-ups

Rest 3 min.

9-6-3 Reps for time of:
Deadlift 140/90kg
Wall Climb

20-20-10-10-5-5 reps for load of:
Hang Power Clean
*Rest as necessary between sets.

Optional:
Run Big Loop

For time:
75 Wall Ball 9/6kg
15 Strict Chest to Bar
35 Burpees
10 Strict Chest to Bar
35 Burpees
15 Strict Chest to Bar
75 Wall Ball

Seven rounds, each for time of:
Airbike 20/15 cal.
15 Toes to Bar
Run 180m
*Rest as necessary between rounds.

A. Overhead Squat 5 x 10. *Maintain load across.

B. Five sets, max reps Kettlebell Swings in 1 min.
*Rest 1 min. between rounds.

Come on in for a fun workout before the big workout at the Aqua Fun Park.

Christmas Party time:
Coolum Aqua Fun Park (Industrial area) from 10am-10:50am. Be there by 9:45am.
Bare Foot bowls @Mooloolaba bowls club from 5:30pm- Bring your "A" Game.

0-5 min: (EMOM)
10 Thrusters
5-10 min:
Run 560m
10-15 min: (EMOM)
7 Thrusters
15-20 min:
Run 560m
20-25 min: (EMOM)
4 Thrusters

*Each block of Thrusters is for load. Your score will be the total of the three loads you choose eg. 40-50-60kg. You must complete all reps at your chosen weight to get rx’d.