EMOM x 30:
1. Row 250/200m
2. Rest
3. 5-10-15-20-25m Shuttle
4. Rest
5. Max pull-ups
6. Rest

A. Front Squat 10-10-10

B. AMRAP in 10 minutes:
100 Overhead lunges 20/15kg
Max hand release push-ups (in the remaining time).

Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Sets must be unbroken for rx’d.
*Aim to increase weight across the sets.
*Rest as necessary between sets.

For time:
200 Double unders
100 Wall Ball 10/6kg
50 Burpees (onto 10kg plate)
25 Bar muscle-ups/C2B Pull-ups/Pull-ups

Both 7am and 8am sessions are on today. Come on in for some fun.

Nutrition Challenge- we are meeting at 8am. Initial weigh in & photos will be taken and we will discuss any issues that arisen. If you have started be sure to bring your food diary in.

*Great work to everyone who came along to the nutrition presentation!

AMRAP in 3 min:
1 x (2 Bar Muscle-up + 4 C2B Pull-ups + 6 Pull-ups)
50 Double-unders
Max reps HSPU (in the remaining time)
*Rest for 1 min. after each 3 min.
*Repeat for 5 cycles.
*PLENTY OF SCALING OPTIONS WILL BE AVAILABLE!

*Reminder: Tonight’s 6pm session will make way for our Nutrition Presentation – we highly recommend that you come along! All other sessions are as per normal.

Five rounds for load:
9 Deadlift
6 Hang Power Snatch
9 Overhead Squat
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.
*Record your weight range across the sets.

Please note that the gym is closed today for the Australia Day Public Holiday. Have a great day!

*Please note the change of schedule for Monday (today) – here.

5 x 90 sec. rounds:
10 Push-ups
20 Lunges 20/15kg
Max reps Double-unders
*Rest 90 sec. between rounds.
*Perform a 30 sec. plank in the rest break.
*Choose from standard, hand release or plyometric push-ups. Choose a style that makes the 10 reps challenging.