For time:
50 Thrusters
Run Loop (around gym)
40 Thrusters
Run Loop
30 Thrusters
Run Loop
20 Thrusters
Run Loop
10 Thrusters
Run Loop
*20/15kg
*Thruster must be unbroken for rx’d – you may rest overhead or in the front rack only.

A. EMOM x 10:
Wall Climb
*Your choice of reps.

B. Partner workout:
Five rounds for reps/time:
50 Double-unders
Max reps Parallette Shoot Through
*The double-unders work as the timing station.

Three rounds for time of:
30 Deadlift 80/55kg
30 Wall Ball 9/6kg
Run 800m

A. 5 x 6-8 Pendlay Row
*Maintain weight across.

B. For calories:
60-40-20 rowing strokes.
*Rest as necessary between efforts.

EMOM x 21:
1. 50m Farmers Carry 2 x 24/16kg
2. Max Burpees (onto plate)
3. 30 sec. Plank

*Well done to all of our ladies who competed over the weekend. Also a big thanks to everyone who went along to offer support!

Ascend for 20 minutes:
1 Front Squat
10/7 Push-ups
Run 100m
*Add 1 Front Squat per round.
*Load is up to you – aim to complete the round of ten inside the 20 minutes.

*Don’t forget that a bunch of our ladies are competing at CrossFit Contessa in Maroochydore tomorrow – please head over and show your support!

7:00am
Four rounds:
Sled Push 2 x 10m
Farmers Carry 4 x 10m
Bear Crawl 6 x 10m
Slam Ball Put and Take 8 x 10m
*This is not for time. The aim is to work/rest about 1:1. Go heavy!

8:00am
Yoga

21-15-9 reps for time of:
Hang Power Clean 60/40kg
Hand Release Push-ups (x 2)

A. EMOM x 10: (choose one)
Supported Handstand Hold
Unsupported Handstand Hold
Handstand Walk

B. Turkish Get-up
*Build to a heavy triple.

For time:
100 DB Snatch 22.5/15kg
100 Wall Ball 9/6kg
100 Ball Slam 12/9kg
100 T2KB
*You may partition the reps anyhow.