A. Choose one of the following:
1. 30 Muscle-ups for time (ring or bar).
2. 5 Sets x max. reps gymnastic pull.
3. EMOM x 10: Gymnastic pull.

B. Three rounds for time of:
50 Kettlebell Swings 24/16kg
25 Burpees (6″ jump & touch)

AMRAP in 24 minutes:
Run 400m
*1:1 work/rest ratio.

A. Push Press 3-3-3-3-3-3-3
*Build in weight across.

B. 10-8-6-4-2 reps for time of:
Push Jerk 75/50kg
Toes to Bar (x 2)

A. Back Squat 5 x 5.
*Maintain weight across.

B. 50-40-30-20-10 reps for time of:
Squat
Double-unders (x 2)

3 rounds, each for time:
Row 500m
40 Squats
30 Kettlebell Swings 24/20kg
20 Box Jumps 24/20″
10 C2B Pull-ups
*Rest as necessary between rounds.

A. EMOM x 10:
Hang Power Clean + Hang Clean
*Build in weight across.

B. 1-10 reps for time of:
Hang Power Clean 60/40kg
Hand Release Push-up

A. Five Sets:
Strict + Max. C2B Pull-ups
*Buy in with your choice of 3, 5 or 7 strict pull-ups, then (without coming off the bar) continue into max reps kipping C2B Pull-ups.

B. AMRAP in 15 min:
5 DB Hang Clean & Jerk (as per the Open)
5 Burpees
5 DB Hang Clean & Jerk
5 Toes to Bar

We hope you all had a great Easter Break!

A. Halting Snatch Deadlift + Snatch Pull + Power Snatch (3+2+1)
*Build in incrementally in weight.

B. 5 minutes: Max Overhead Squat 60/40kg
*Barbell must return to the ground every seven reps.

*Please note that the gym is closed for the long weekend until Tuesday morning. Have a wonderful Easter everyone!