Tabata Intervals ( 8 rounds each) of:
Row (calories)
Rest 1 min.
Dips
Rest 1 min.
Box Jump 24/20″
Rest 1 min.
Ring Row (feet elevated)

Five rounds, each for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Aim to increment your weight on each of the five rounds.

Optional:
5 x 50m Heavy Farmers Carry.
*Rest as necessary between efforts.

For time:
Row 1000m
150 Squats
Run 1000m
50 C2B Pull-ups

7:00am brief- please be on time.

WORKOUT 18.4
21 deadlifts (102/70kg)
21 handstand push-ups
15 deadlifts (102/70kg)
15 handstand push-ups
9 deadlifts (102/70kg)
9 handstand push-ups
21 deadlifts (143/93kg)
50-ft. handstand walk
15 deadlifts (143/93kg)
50-ft. handstand walk
9 deadlifts ((143/93kg)
50-ft. handstand walk

Time cap: 9 minutes

Or

Scaled:
WORKOUT 18.4
21 deadlifts (61/43kg)
21 hand release push-ups
15 deadlifts (61/43kg)
15 hand release push-ups
9 deadlifts (61/43kg)
9 hand release push-ups
21 deadlifts (83/61kg)
50-ft. bear crawl
15 deadlifts (83/61kg)
50-ft. bear crawl
9 deadlifts (83/61kg)
50-ft. bear crawl

Time cap: 9 minutes

Please be sure you watch the standards video prior to coming in.

Please note: Late arrivals are becoming common place again. Please be on time for class.

Six rounds:
Min 1. Row 20/16 calories
Min 2. Max UB Kettlebell Swings 24/16kg
Min 3. Rest

A. Deadlift
*Build to a heavy 5.

B. 50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (strict)

AMRAP in 20 min:
1 Sled Push 60/40kg
2 Bar Muscle-ups
3 DB Thrusters 22.5/15kg
4 Toes to Bar
5 Bar Facing Burpees

A. Deadlift + Hang Power Clean + Hang Clean (3+2+1)
*Build in weight/work technique across 15 minutes.

B. Advance for 8 minutes:
1 HSPU/Dip/Push-up
2 DB Deadlift 22.5/15kg
*Rep scheme: 2-4, 3-6, 4-8, 5-10 etc.