Bench Press 10-10-10-10
*Accumulate a 30 sec. L-sit between sets.

Optional:
Row 2km

EMOM x 30 min:
1. Row (calories)
2. Rest
3. Toes to Bar
4. Rest
5. Box Jump Overs 24/20″
6. Rest
*Add your totals for your overall score.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean 75/50kg
Run 100m
Hand Release Push-ups
Run 100m
*Advanced athletes scale up to HSPU.

A. Front Squat 7 x 3
*Maintain across.

B. Two rounds for time of:
75 Squat
75 Double-unders

Come in for some Saturday fun!!

Remember yoga at 8:00am.
If you have flexibility issues you should be there.

0-5 min:
Row 1200/1000m
then
EMOM until failure:
10 x 10m shuttle (each min./add 1 rep per minute)

A. Muscle Clean – Power Clean – Full Clean
*Take 5-7 sets to build in weight on each movement.
*You may re-arrange the order of PC/FC if your PC is the heavier lift.

B. “Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Sit-up standard – feet anchored, no arm swing.

Advance for 20 min.
50 Pull-ups (conventional kip)
50 Burpees (onto 10kg Plate)
50 Ball Slam 12/9kg
35 C2B Pull-ups
35 Burpees
35 Ball Slam
20 Bar Muscle-up
20 Burpee
20 Ball Slam
*If you finish the round of 20’s before 20 minutes – continue on until until 20 minutes by repeating the round of 20’s AMRAP style.
*Remember: There are always plenty of scaling options!

Thruster 30-20-10-5 reps.
*Each set is scored for load.

*Optional work:
EMOM x 20:
1. Row 200m
2. 10 x 10m shuttle
*To be performed after class outside.