STRENGTH

Back Squat
5x7

WORKOUT

Hill Walk/ Drag

EXTRAS

Bar Muscle Up
3x max (use bands or box jumping transitions and stop at 10 reps)

STRETCH

Couch Stretch
Pigeon

STRENGTH

Clean + Hang Clean + Split Jerk
7x1

WORKOUT

21,15,9
Thruster 40/30
Ring Dips

EXTRAS

Chest to Bar Iso Hold(under hand)
3x 10-20sec

STRETCH

Hip Flexors (Peoples Elbow) +
Standing Straddle Fold with Chest stretch

STRENGTH

Handstand Push Ups
5x Max Rep
(use deficits)

WORKOUT

3sets of  
In 2mins
Row 300m
Max Rep
Strict Press 20/15kgs

EXTRAS

Dragon Flag Lowers
4x2

STRETCH

Twisted ShoulderBlade Stretch + Chest Stretch

STRENGTH

Deadlift
5x3 @75%+

WORKOUT

3mins on 1min Off for 3 sets
AMRAP
12x Plate Ground to Overhead
12x Overhead Walking Lunge
12x Sit Ups

EXTRAS

Bar Muscle Up
Launch + Knees to bar
5x1

STRETCH

Seated Hamstring Straddle + Frog

STRENGTH

Snatch Balance
4x3

Overhead Squats
4x2

WORKOUT

8min AMRAP  
In Pairs
Max Rep
Burpee Box Jump Over

EXTRAS

Ring Dip
3x Max Rep (aiming for 3+)

STRETCH

Calves + Couch Stretch

WORKOUT

5x Rounds for Time:
6x Power Clean 75/55kgs
9x Pull Ups
200m Run

EXTRAS

Handstand Push Up Negatives
5x1 As Slow as possible

STRETCH  

Pigeon + Seated Neck

STRENGTH

Back Squat
5x5

WORKOUT

in pairs
16min AMRAP
1km row
50x Kettlebell Swings
4x Rope Climb
10m Deadball Push

STRENGTH

Strict Pull Ups
5x5

WORKOUT

Hill Sprints
3x

STRENGTH

Snatch Pull + Hang Snatch + Snatch
7x1

WORKOUT

21,15,9
Hang Clean
Burpee Over Bar

STRENGTH

Handstand Walk or Shoulder Taps
5x Max

WORKOUT

EMOM for 15mins
15-10x Push Ups
10x GHD Sit ups or V-Ups
10x Press
15x Swimmers
30sec Air Bike Sprint

STRENGTH

Clean & Jerk
7x1

WORKOUT

Quarter finals test- ish
9min AMRAP
8x DB Snatch (Left)
8x Goblet Squat
8x DB Snatch (Right)
8x Goblet squat
40x CrossOvers

WORKOUT

Chipper
For Time:
20x Box Jump
30x Pull Up
40x Wall Ball
200m Farmers Carry
40x Wall Ball
30x Pull Up
20x Box Jump

STRENGTH

Snatch
5,3,2,2,1,1,1

WORKOUT

4x rounds for time:
21x Kettlebell Swings
12x Overhead KB Lunge
200m Run

STRENGTH

Push Press
5,3,2,2,1,1,1

WORKOUT

12min AMRAP in pairs
4x Dead Ball Over Shoulder  
8x Sync Toes to Bar
16x DB Push Press (partner holds deadball)

STRENGTH

Overhead Squat
5x2

WORKOUT

E4MOM for 4 sets
20/15cal Air Bike
5x Clean (70-75%)

BEGINNER OPTION

STRENGTH

Overhead Squat
5x2

WORKOUT

E4MOM for 4 sets
12/8cal Air Bike
5x Clean

YOGA

Just one YOGA Class tonight team with Kim Tasker at 5:15pm

Its an awesome opportunity to take some time out to stretch and help your body recover.

STRENGTH

Clean
7x2

WORKOUT

For Time:
21,15,9
Power Clean & Jerk 50/35kgs
Toes to Bar

STRENGTH

Power clean + Hang Clean + Jerk
5x3

WORKOUT

Hero WOD
'Thomas Kelly"
Overhead Squats
10,9,8,7,6,5,4,3,2,1
Burpee over Bar
1,2,3,4,5,6,7,8,9,10

BEGINNER OPTION

STRENGTH

Power clean
5x3

WORKOUT

Half Hero WOD
'Thomas Kelly"
Front Squats
10,8,6,4,2,
Burpee over Bar
2,4,6,8,10

WORKOUT

5min AMRAP
2x Rope Climb
100m Run
Rest 2min

5min AMRAP
6x Dumbbell Snatch 32.5/25kgs
30x Double Unders
Rest 2min

5min AMRAP
10/8cal AirBike
15x V-Up

STRENGTH

Bar Muscle Up  
5x3

WORKOUT

3x Rounds for Max Reps
40on 20 off
Ring Dips
Dragon Flag Lowers
KB Clean & Jerk
Pull Ups