A. Shoulder Press
*Work to a heavy 5.

B. Push Press
*Work to a heavy 3.

C. Jerk
*Work to a heavy 1.

Ascend as far as possible in 17 minutes:
40 Burpees (6″ jump and touch)
30 Cleans 45/30kg
30 Burpees
30 Cleans 60/40kg
20 Burpees
30 Cleans 75/50kg
10 burpees
As many cleans as possible 90/60kg
*Cleans must pass through a squat.

Five rounds of:
Strict Pull-up max. reps.
Dips max reps.
*Perform as a superset and rest 3 min. between rounds.

7:00am
Surprise. Come on in and see!

For total time:
21-15-9 reps of:
Overhead Squat 40/30kg
Toes to Bar

Rest 3 min.

15-9 reps for time of:
Overhead Squat 55/40kg
Toes to Bar

Rest 2 min.

9 reps for time of:
Overhead Squat 70/50kg
Toes to Bar

A. EMOM x 10:
1 Clean
*Build in weight across the sets.

B. Three cycles:
Touch and go Power Clean 2-4-6-8-10 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.

AMRAP in 20 min:
5 Parallette Shoot Through
10 x 10m Shuttle Run
5 Parallette Shoot Through
20 Jump & Touch (30cm above standing reach)

Picture: We’re selling off our old squat stands to clear up some space. $50.00 per pair.

A. Pendlay Row 8-8-8-8
*Improve on last week’s score by increasing max weight or overall volume.

B. Choose one:
1. 30 Muscle-ups for time.
2. Death by Pull-ups
3. Max pull-ups x 5 sets.

A. Back Squat 10 x 2
*Climb or maintain weight – it’s your choice.

B. 50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Double-unders

*Please bring long socks if you are rope climbing.

For time:
5 Rope Climbs
30 Fat Bar Shoulder to Overhead 50/35kg
30 Kettlebell Lunge 2 x 24/16kg
30m Sled Push 40/20kg(+sled)
30 Fat Bar Deadlift 50/35kg
30 Burpees (jump & touch)
30 Ball Slams 12/9kg
30 Shuttle Runs 10m
30 Toes to Bar
*Perform in any order but you must complete the entire reps of the movement you’re on before proceeding.
*Don’t stress if you can’t/don’t want to climb the rope – there will be an alternative!