A. Turkish Get-up: Work up to a heavy single.

B. AMRAP in 10 minutes of:
Run 200m
Max reps Pull (muscle-up, pull-up, ring row etc.).
immediately followed by –
AMRAP in 10 minute of:
Run 200m
Max reps Push (HSPU, dip, push-up etc.)
*Choose a pull and a push that is appropriate to the your goals and the goal of the workout (ie. max reps).
*There is no rest between these two workouts, simply change over from pull to push at the 10 min. mark.

A. 10 x 2 Front Squat
*start at 60-70% of your 1RM and build progressively towards a max.
*try to keep these as close to EMOM as possible.

B. Three rounds each for time of:
Row 500m
20 Burpees (over the rower)
*rest as necessary.

Congratulations (a late one at that) to Pablo, Amber and Max on the safe arrival of their beautiful baby boy Sam Leslie McHugh on the 4 September. Enjoy your little man.

“Power Elizabeth”
21-15-9 reps for time of:
Power Clean 60/40kg
Ring Dip

A. Five rounds for load:
1 Overhead Press
3 Push Press
5 Push Jerk
*increment the weight in each round to find your max.
*rest 2 min between rounds.

B. Three rounds of:
30 sec. Strict T2B/Knee Raise
30 sec. rest.
30 sec. Superman Raise
30 sec. Rest