In 20 min:
Five rounds of:
20 x 20m Shuttle Run
20 Burpees (onto a weight plate)
*Perform max reps dips in the remaining time.

A. Bent Over Row 5 x 7 (1 up, 3 down tempo)
*Increase in weight from last time.

B. EMOM x 12 min:
1. 30 sec. Strict T2B
2. 5 Tall Box Jumps

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

“Cindy”
AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
*Gym record – 29 rounds.
*No 8am session today.

A. Romanian Deadlift 5 x 7

B. 10-1 reps for time of:
Deadlift 90/60kg
Bar Facing Burpee

A. Front Squat 8-8-8-8
*Take the barbell from the ground.

B. Ascend as far as possible in 8 minutes:
3 Pull-ups
12 Overhead Squats
6 Pull-ups
12 Overhead Squats
9 Pull-ups
12 Overhead Squats
12 Pull-ups
12 Overhead Squats
etc.
*Perform the OHS with a single 20/15kg weight plate.

*Check out this article if you’re looking to make good progress in the future – Think Like a Bumblebee, Train Like a Racehorse.

10 rounds not for time:
Heavy Farmers Carry (25m out and back)
Max reps Dips (add weight if you can do 8 or more)

Optional Finisher:
Three rounds for time of:
Row 400m
Run 400m

*Save the date: The 8th annual Clash on the Coast – 5th June. More details and rego coming soon!

A. Snatch 2-2-2-2-2-2-2
*Build over the course of the sets.
*Rest 60 sec. after each set.

B. AMRAP in 10 min:
20 Kettlebell Swings 24/16kg
10 Toes to Bar

*A huge thanks to everyone who was involved with the competition over the weekend. A great day with great people!

With a continuously running clock:
0-5 min:
Row 1000m
5-9 min:
Run 800m
9-12 min:
100 Double-unders
12-14 min:
40 Ball Slams 12/9kg
14-15 min:
20 Burpees (jump and touch)
*There are 2 options for this workout. 1. If you’re recovering from the competition on the weekend, simply complete the workout. 2. If you didn’t compete/you’re well recovered you can score total time i.e. add up all of the times for each component of the workout.