A. EMOM 10-9-8-7-6-5-4-3-2-1:
Deadlift (choose own weight)
*Aim to go UB.

B. 100 KB Swings for time.
*Perform 10 Goblet Squats with the KB at the start of each minute.
*10 minute cut off.

For time:
Run 200m
20 Burpee Pull-ups
50 Double-unders
Run 400m
30 Burpee Box Jump Overs 24/20″
100 Double-unders
Run 800m
40m Burpee Broad Jumps
150 Double-unders
*Accumulate 60 seconds in L-sit before you start the first run.

A. EMOM for 15 rounds:
1 Clean Pull
1 Hang Power Clean
2 Front Squat
1 Jerk
*Same weight across.

B. Max reps Wall Ball in 5 min.

Surprise WOD. Come in and see!

A. EMOM for 10 rounds:
Turkish Get-up (right and left side).
*Same weight across.

B. 3 x 500m row.
* All out efforts.
* Rest as necessary between.

Happy birthday burpees to Tess.

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*Cherry picker alert – scaled options of this workout will be provided!!!

Picture: Kenya, Chantal & Andrew’s baby girl. Congratulations from us all!

*A big congratulations to Andrew and Chantal who welcomed their baby girl (Kenya) into the world yesterday!  Photos to come.

Snatch 101 – if you don’t know how to snatch, come in and learn, and if you do know how to snatch, come in and get better at it.