Five rounds for time of:
Run 400m
20 Slam Ball Cleans 12/9kg
12 Box Jump Overs 24/20″

*Check out the post above regarding our plans for the Australia Day long weekend.

A. Choose one of the following:
EMOM x 10: Gymnastic Pull
5 x Max reps Gymnastic Pull
100 Pull-ups or 30 Muscle-ups for time.

B. Dumbbell Snatch:
1. 10 x 10
2. 5 x 20
3. 40-30-20-10
*Choose 1 option, alternate your efforts with a partner.

For time:
15 Thrusters 40/30kg
15 Burpees (over the bar)
12 Thrusters 50/37.5kg
12 Burpees
9 Thrusters 60/42.5kg
9 Burpees
6 Thrusters 70/47.5
6 Burpees
3 Thrusters 80/55kg
3 Burpees
3 Thrusters 80/55kg
3 Burpees
3 Thrusters 80/55kg
3 Burpees
6 Thrusters 70/47.5kg
6 Burpees
9 Thrusters 60/42.5kg
9 Burpees
12 Thrusters 50/37.5kg
12 Burpees
15 Thrusters 40/30kg
15 Burpees

7:00am
For time:
Run Loop (3km)
100 KB Swings
Run 200m (with slam ball)
100 Ball Slams 12/9kg
Run 200m (with slam ball)

8:00am
A. Handstand Push-up/Handstand Hold/Handstand Walk – Technique/Practice.

B. AMRAP in 14 min:
60 Calories
50 DB Snatch 22.5/15kg (15/10kg)
40 Wall Ball 9/6kg (9ft)
30 Deadlift 100/70kg (70/45kg)
20 Handstand Push-up (Hand Release Push-up)

*A reminder that the Friday afternoon schedule is now 4-5pm and 5-6pm.

A. EMOM x 10:
1 Snatch (Power or Full)
*Increment weight as you go.

B. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Snatch 40/30kg
3 Bar Muscle-ups

A. Front Squat 7 x 3

B. 30-20-10 reps for time of:
Goblet Squat 24/16kg
Box Jump 24/20″

For time:
50 Wall Ball 9/6kg
then,
Three rounds of,
25 Toes to Bar
100 Double-unders
then,
50 Wall Ball

EMOM x 4:
5 Clean & Jerk
Rest 1 minute.
EMOM x 4:
4 Clean & Jerk
Rest 1 minute.
EMOM x 4:
3 Clean & Jerk
Rest 1 minute.
EMOM x 4:
2 Clean & Jerk
*Use the rest minute to increase weight.
*The 5, 4 & 3 rep rounds should be weights that can be performed “touch & go”. For the round of 2′s, this should be 2 x heavy singles in quick succession.
*Aim to increase from last week’s effort.

7:00am
0-5 min:
Row 1200/1000m
then,
Death by 10m (start at the round of 10)

8:00am
A. Individualised Skill Development

B. Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 40/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
*Etc., following same pattern until you fail to complete both rounds