A. Push Press
5-5-5-5-5
B. Five rounds (for quality):
Minute 1: 'X' Strict Toes to bar
Minute 2: 10x10m Shuttle Run
Minute 3: 10 Dumbbell shoulder to overhead *
Minute 4: 50 Double-unders

*Choose a weight heavy/unbroken.

Photo: Gretchel at 5:30pm crew making 70kg look easy for 2 Front Squats+3 Back Squats.

A. Snatch Technique
5 cycles: Muscle Snatch + Power Snatch + Squat Snatch
5 cycles: Power Snatch + Squat Snatch
5-7 cycles: Squat Snatch
*Aim to increase in load for each set. Drop the limiting movement as your build up in load.

B. Working from rack:
Five sets:
2 Front Squats + 3 Back Squats *
*Build in load.

Photo: Missing this guy in the box – Greggy. Thank you @GrantWilliamsPhoto

Note: It is very rare that we program workouts like this. Our challenge to you all is not to Cherry Pick.
See you soon 😀

30 minutes for max meters:
0-10 minutes: Row
10-20 minutes: Run
20-30 minutes: Echo

AMRAP in 15 minutes:
5 Power Cleans 70/50kg
7/5 Dips
10 Deadlifts 70/50kg
14/10 Push-ups

Photo: Welcome back to Ian. Great to have you back in the box.

"Josh"
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats 42.5/30kg
30 Pull-ups
9 Overhead Squats 42.5/30kg
18 Pull-ups

20 minute incrementing ladder:
Squat Clean (1-2-3-4-5...) *
Run 180m

* Choose a heavy but repeatable weight for singles.

Photo: Sam all smiles as he hits the big weights 😁

10 rounds for time of:
5 burpee pull ups
30 double Unders

Photo: Congratulations to Jess 5:30pm crew- her training coming together dominating her toes to bar.

AMRAP in 20 minutes:
8 Toes to bar
16 Hang Dumbbell Snatch (22.5/15kg)
24 Alternating lunge

Photo: It is awesome helping our CrossFit kids get stronger 💪 Great work Indah!!!

Four cycles, each for time:
Row 400m
Run 400m

Rest between efforts.

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats *
Strict Pull-up or Chin-up (unbroken)*

(35 minute working time)
* Advanced athletes chest to bar pull-ups.