7:00am

Seven rounds for time of:
7 Deadlift 100/70kg
21 Lateral Jumps (over barbell)
Run 200m
Rest 1 minute

8:00am
A. Deadlift ladder 1-1-1-1-1
Start heavy and add 5kg every 30sec.

B. Seven rounds for time of:
7 Deadlift 100/70kg
7 Burpee (over barbell)
Run 200m
Rest 1 minute

10-1 reps for time of:
Turkish Get-up (alternating arms)
Dumbbell Overhead Squat (per arm)
*15/10kg

EMOM x 30 min:
1. Row (calories)
2. Push-ups
3. Rest
4. Shuttle Run 10m
5. Toes to Bar
6. Rest
*Your score is your total reps.

A. Hang Muscle Snatch + Hang Power Snatch + Hand Snatch

*Progressively add weight moving through all three movements.
* Discard weaker movements as they become limiting.

B. Advance as far a possible in 10 minutes:
Unbroken double-unders

*Choose your own rep increment (1, 2, 5 or 10 reps)
* Repetitions must be unbroken to progress onto the next set.
Eg. 5-10-15-20-25. Repeat set until you have completed it unbroken to progress.

AMRAP in 20 min:
7 Burpee Pull-ups (12″ above standing reach)
14 Box Step Overs 24/20″, 22.5/15kg
21 Kettlebell Swings 24/16kg

*Please note that we are running a reduced timetable today for the local holiday.

Session times will be:
7:00-8:00am
3:30-4:15pm (Kids)
4:00-5:00pm (Open Gym)
5:00-6:00pm

Five, two minute rounds:
Row 400m
Max reps Double-unders
*Rest as close to 2 min. as possible (depending on class size).

For time:
9 bar muscle-ups
10m Handstand walk
36 single leg squat
10m Handstand walk
9 bar muscle-ups
10m Handstand walk
45 single leg squat
10m Handstand walk
9 bar muscle-ups
10m Handstand walk
54 single leg squat
10m Handstand walk

*As always various scaling options will be available.

#Photo: Although she is off travelling, Renee will always be a huge part of our community. Just letting you know we are thinking of you Renee.

A. Front Squat 7-7-7
*Taken from the ground.
*Try to improve from last week’s effort.

B. Death by 10m
*Starts at 5 reps.