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

A. Back Squat 5-5-5-5-5
*Compare to last time – here.

B. AMRAP in 12 min:
5 Front Squats 80/50kg
5 Burpees (over the bar)
10 Front Squats 70/45kg
10 Burpees (over the bar)
15 Front Squats 60/40kg
15 Burpees (over the bar)
20 Front Squats 50/35kg
20 Burpees (over the bar)
25 Front Squats 40/30kg
25 Burpees (over the bar)
*This is an AMRAP version (in reverse order) of a workout we did a while ago. Check your previous result – here.

A. Choose one of the following:
1. EMOM x 10: Ring Rows or Pull-ups or Muscle-ups.
2. 30 Muscle-ups (bar or rings) for time (10 min. cut off).
3. 5 Sets for max UB reps of Ring Rows or Pull-ups or Muscle-ups (rest 90 sec. between sets)
*Compare to last time – here.

B. EMOM x 10:
1. L-Hang max effort or 30 sec.
2. 10-15 Box Jumps

A. Push Jerk + Split Jerk
Build over the course of the sets and once you’ve maxed out the push jerk, discard it and move on to the split jerk only. Reverse the order if your push jerk is stronger than your split.

B. 15-12-9 reps for load of:
Unbroken Shoulder to Overhead
*Barbell is taken from the ground.
*10 minute time cap.

Ten rounds for time of:
10 KB Swings 24/16kg
Run 100m
10 Hand Release Push-ups
Run 100m
Rest 30 sec.

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

B. 21-18-15-12-9-6-3 reps for time of:
Pull-ups
Sit-ups
Walking Lunge 30m

7:00am
Unknown and Unknowable is the theme for today’s workout. Come in to find out more!

8.00am
A. Three rounds (not for time):
10m Handstand Walk
10 Roll to Candlestick
10 Strict Toes to Bar

B. 9-6-3 reps for time of:
Clean 85/50kg
Bar Muscle-up

10 rounds for load of:
Run 200m
1 Snatch + 5 Overhead Squats
*Each round is 2 min.
*The same load is to be maintained throughout.
*Score = total successful rounds x barbell weight.

With a continuously running clock:
0-5 min.
Row 1000m
5-15 min.
10 Burpees (EMOM)
15 min. until completion
300 Double-unders
*The time at completion of the double-unders is your score.