Four cycles:
Row 300m
60 Double-unders
20 Burpees
10 x 15m Shuttle Run

*Each individual component for time (16 efforts) Complete in any order.
Record total work time.
40 minute cap.

Photo: A huge shout out to an incredible women Jorja, who completed the 52km Ultra Trail Australia in just over 9 hours (with her twin sister). A huge heart and amazing experience. We look forward to seeing you back in the box once you have recovered!!

A. 7 minutes:
Handstand skills
Handstand holds, walks, etc.

B. Every 4 minutes for 5 rounds (20 minutes):
12 Dumbbell Strict Press*
15 Toes to bar
30 Plate Overhead Lunges 20/15kg
*Choose a weight - challenging/unbroken on first round.

A. A. Technique Focus (Increment in load) 15 minutes.
Power Clean + Hang Squat Clean + Push Press + Jerk (Any style)

B.Increment as far as possible in 15 minutes:
10 Squat Clean 50/30kg
Run 360m
8 Squat Clean 60/37.5kg
Run 360m
6 Squat Clean 70/45kg
Run 360m
4 Squat Clean 80/52.5kg
Run 360m
2 Squat Clean 90/57.5kg
Run 360m
Max Squat Clean 100/62.5kg

Partner workout:
For time:
P1: Run 560m
P2: Row 560m/Echo 1400m
360m Farmers carry (share anyhow)
P1: Row 560m/1400m Echo
P2: Run 560m
100 Partner Wall ball
P1: Run 560m
P2: Echo 1400m/Row 560m
360m Deadball carry (share anyhow)
P1: Echo 1400m/Row 560m
P2: Run 560m
80 Burpee + 1m Broad jump (over mat)

Complete Sections in any order.

10-9-8-7-6-5-4-3-2-1 reps (not for time):
Bench Press
Strict Pull-ups

*Choose a load/difficulty that is challenging through the first few sets.

A. Snatch Tech
Power Snatch + Hang Squat Snatch + Overhead Squat

B. For time:
10-8-6-4-2
Squat Snatch 50/35kg
15-12-9-6-3
Burpees (lateral jump)

AMRAP in 30 minute :
10 x 10m Shuttle Run
30sec Ring Front Support
100 single skip
30 Flexed arm hang

Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches 22.5/15kg
15 Box Jump overs 24″/20″ (Jump up, step down)

Compare to last time here and here

For time:
200m Run
21 Back Squat 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
9 OHS 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
21 Back Squat 60/40kg
10 Toes to Bar

Note: Join Luke at 7am. Note: there is only one class. Please book in via Mindbody.

Partner workout
For time:
10 rounds (5 rounds each):
P1: 8 Dumbbell Thrusters 2 x 22.5/15kg
P2: 12 Calorie Row
then,
30 Partner burpees (hand clap in between)
then,
10 rounds (5 rounds each)
P1: 12 Kettlebell Deadlift 2 x 24/16kg
P2: 12 Calorie Echo

(Calories each round: 12-24-36-48-60-72-84-96-108-120)