A. Pick one of the following:
1. EMOM x 10: Pull-ups/Muscle-up
2. 5 x max reps unbroken Pull-ups/Muscle-up
3. 100 Pull-ups/30 Muscle-ups for time

B. L-sit: Accumulate as much time as possible in 5 min.

AMRAP in 3 min. of:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Rest for 1 min. and repeat for five cycles.
*Compare to last time – here.

A. Front Squat 10-8-6-4-2

B. Three rounds for time of:
10 Thrusters 50/35kg
50 Lateral Jumps (over barbell)

Thanks to everyone who joined in for the festivities at the Christmas party! We had a great night and hope you did too!

A. Four sets x max. reps strict pull-ups.
*Rest 2 min. between sets.
*Add weight if your first set is 10/7 or more.

B. Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Toes to Bar

7:00am
In teams of 3, 4 or 5:
500 Burpees for time (onto a 10kg plate)
*Burpee sets must be at least 10 and no more than 20.
*Run or row 200m after each set of Burpees.
*One team member performing burpees at a time.

I will be commencing my 500 burpees at the same time as the class with the goal of keeping up with as many teams as possible. Afterwards, please hang around for the BBQ breakfast supplied by the Nautical Roofing Crew!

Chris’s 500 burpee breakdown times:
100- 6.17
200- 14.31
300- 23.09
400 – 33.32
500- 43.30

AMRAP in 3 min:
15 Hang Power Clean 40/30kg
15 Push Jerk 40/30kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
12 Hang Power Clean 50/35kg
12 Push Jerk 50/35kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
9 Hang Power Clean 60/40kg
9 Push Jerk 60/40kg
Max reps Kettlebell Swing 24/16kg

Five rounds for load/time:
12 Front Squat (taken from ground)
12 Bar Facing Burpee

Ten rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Run 200m