*Reminder: 4pm session today.
*Pool WOD this Saturday! Check out the details above.

A. Overhead Squat 5-5-5-5-5

B. AMRAP in 12 min:
Run 200m
Max rep UB Thruster 60/40kg
*Your score is your total Thrusters.

EMOM x 20:
1. 1 Snatch Deadlift + Hang Snatch + Snatch Balance + Overhead Squat
2. Pull-ups
*Any style of pull-up can be performed. Pick one that relates to your goals.

*Reminder: 4:00pm session today.
*Well done to everyone who was involved in the various competitions over the weekend (Weightlifting, CrossFit Liftoff & Conquer the Beast). Look out for a recap in the coming days.

EMOM x 30:
1. 15 Burpees (6 inch jump and touch)
2. Rest
3. 15 x 10m Shuttle
4. Rest
5. Max cal. Row
6. Rest

Please read: Car Parking

A. Split Jerk
*Build over the course of the sets to a max.

B. Front Squat 5-5-5-5-5

*Please note that our first 4pm session is on today.

Seven, 2 minute rounds:
5 Bar Muscle-ups
120m Shuttle Run (6 x 20m)
Max rep Burpee Box Jump Over 24/20″
*Rest 2 min. between rounds.
*Note: The muscle up can easily be substituted with a less difficult movement.

EMOM x 20:
1. 5 Hang Power Clean (your choice of weight)
2. Toes to Bar (your choice of reps)
*Pick a load/reps that you can maintain throughout the 10 rounds.

21-18-15-12-9-6-3 reps for time of:
Thruster 40/30kg
Run 400m