7.00am
For time:
Run (open the post to see the map)
50 Deadlift 60/40kg
50 Pull-ups
50 Deadlift
Run (as above)

8:00am
A. Clean Speed Ladder

B. For time:
Run
50 Deadlift 80/55kg
50 Pull-ups
50 Deadlift
Run (as above)

EMOM x 20:
1. Row 200/180m
2. 30-40 sec. weighted plank
3. 15-20 Sit-ups
4. Rest
*Come in and flush out your sore bodies after Wednesday’s workout – you’ll feel better than doing nothing.

Check out our re-post regarding how to get your post workout nutrition dialed in – Post Workout Nutrition.

For time:
50 Back Squats 50/35kg
25 Burpees (over barbell)
15 Hang Power Cleans 50/35kg
35 Front Squats 50/35kg
25 Burpees (over barbell)
10 Hang Power Cleans 50/35kg
20 Overhead Squats 50/35kg
25 Burpees (over barbell)
5 Hang Power Cleans 50/35kg

A. Death by Pull
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from muscle-up, pull-ups, ring rows and their variants.

B. Death by Push
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from dips, push-ups and their variants.

Surprise!  Come in and see.

The surprise was “Grace” or “Heavy Grace”.

AMRAP in 20 minutes:
Run 200m
50m Farmers Carry
30 sec. Handstand Hold

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across 5 sets.

B. EMOM x 14:
1. 8-12 Toes to Bar
2. 10m Shuttle Run (max reps in 30 sec.)