For time:
5 Cleans 100/70kg
10 Box Jumps 30/24″
15 Burpees (over the bar)
4 Cleans
8 Box Jumps
12 Burpees
3 Cleans
6 Box Jumps
9 Burpees
2 Cleans
4 Box Jumps
6 Burpees
1 Clean
2 Box Jumps
3 Burpees

Five, 3 minute rounds:
Run 400m
Max reps unbroken Toes to Bar
*Rest 1 minutes between rounds.

Optional Finisher:
Accumulate as much time as possible in the L-sit (5 min.)

“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups

7.00am: Team/partner workout!  See you there!

8.00am: Yoga

For time:
Run 800m
30 Front Squat 70/50kg
30 Handstand Push-ups
30 Front Squat 70/50kg
Run 800m
*Various subs will be offered for the HSPU.

EMOM x 20 min:
A. Deadlift 3 reps
B. Strict Toes to Bar
*Maintain weight/reps across.

AMRAP in 20 min:
10 Push Jerk 60/40kg
15 Pull-ups
50 Double-unders

A. Overhead Squat 10 x 1
*Maintain across.

B. Wall Ball – 5 min. max reps.
*9/6kg

Our normal time table is cancelled for the public holiday, however there is an open gym between 3pm-4pm if you are keen to train.  Hope to see you there!!

*Please note that the gym is closed on Monday.

Four rounds, each for time of:
10 Slam Ball Put and Take
20 Dumbbell Snatch 22.5/15kg
30 Deadlift 60/40kg
*Rest as necessary between rounds.