27-21-15-9 reps for time of:
Deadlift 100/70kg
Bar Facing Burpees

0-5 min.
Row 60/50 cal.
5-11 min.
10 x 10m shuttle*
12 min. until completion:
3 minute Flexed Arm Hang
*Shuttle run increases by 1 rep per minute.

Push Jerk 30-20-10-5 reps.
*Choose your own load for each set.
*Ideally increase weight across the sets.
*Rest as necessary between sets.
*You may rest in the overhead or front rack position.

*It’s predicted to be very hot today. Please be aware of your hydration before you come to train.

A. Hang Clean
*20 minutes to build in weight/practice technique.

B. 10 min. double-under ladder.
*Increase by 1, 2, 5 or 10 reps.
*Sets must be unbroken to advance.

10-1 reps for time of:
Thruster 50/35kg
C2B Pull-ups

7:00am
Death by 20m

then,

Team Sled workout.

8:00am
A. Individual Skill Work.

B. Five rounds for time of:
7 Bar Muscle-ups
14 Deadlift 80/55kg
21 Goblet Squat 22.5/15kg

Two rounds for time of:
Run 1km
50 Burpees (6″ jump & touch)

A. Deadlift 20-20-20
*These sets should be challenging but fluid. The odd pause at the top of a rep is acceptable – they are not intended as 20RM’s.

B. 10-1 reps for time of:
Unbroken Toes to Bar.
*Advanced athletes may start higher eg. 15-6.

Every 40 seconds x 10 rounds:
10 Wall Ball 9/6kg
then immediately into….
Five rounds for time of:
25 KB Swings 24/16kg
75 Double Unders

AMRAP in 20 minutes:
Run 800m
50 Hand Release Push-ups*
Run 800m
50 Dips
Run 800m
50 HSPU
*Various scaled options will be available!