EMOM x 28 min.
1. 10m Handstand Walk/25 sec. Handstand Hold
2. Row 200/180m
3. Plank Hold 45 sec.
4. 10 x 10m Shuttle

A. Choose one of the following:
5 Sets of Max Reps Pull-ups
EMOM x 10: Pull-ups/Muscle-up
30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

B. 21-15-9 reps for time of:
DB Snatch 22.5/15kg
Burpees (over the DB)

0-5 min.
Run 800m
5-10 min.
Max reps Squat Snatch 40/30kg
10-15 min.
Run 800m
15-20 min.
Max reps Squat Clean 40/30kg
20-25 min.
Run 800m

Final week of the partner series!

We’re at Point Cartwright for today’s workout. Please be ready to go at the top car park at 7:00am. It can get busy so please allow time to park at the bottom of the hill and still be on time.

We look forward to seeing you there.

A. Overhead Walking Lunge:
5 x 20m efforts
*Increment the weight on each round.

B. 150 KB Swings for time.

#Heads up: Saturday’s partner WOD will be at Point Cartwright. We will meet at 7am in the top carpark.

EMOM x 30 min:
0-1: Max UB Pull-ups
1-2: Run 200m
2-3: 12 Burpees
3-4: Run 200m
4-5: 12 Burpees
*This cycle repeats for 30 minutes.
*Your score (assuming completion of each component) is total Pull-ups.
*Advanced athletes should consider C2B pull-ups.

Five rounds for load:
2 Shoulder Press
4 Push Press
6 Push Jerk
*Rest as necessary between rounds.
*Aim to increment weight on each round.

Optional Finisher:
Run Big Loop
*Grab a partner and get some additional aerobic conditioning!