5 sets: 3 Front Squats 6 Back Squats 1st Set: 50% of 1RM Front Squat 2nd Set: 60% 3rd Set: 65% 4th Set: 65% 5th Set 65% Keeps sets as close to every 2 min as possible. ie. lift at 0:00 then 2:00 then 4:00 etc With a running clock at: 0:00-5:00 Run 800m (record time) 5:00-8:00 Run 400m (record time) 8:00-9:00 Run 200m (record time) 9:00-10:00 Run 100m (record time) Extra Gains #3 3 sets - 1 min rest between each 15/12 Cal Row 15m DB Front Rack Lunge 22.5/15kg (Open standa

25-20-15-10-5 Box Jump Overs 24/20" Toes to Bar Hang Power Snatch

For Time: 15 Bar Facing Burpees 5 Clean & Jerks 70/50kg 12 Bar Facing Burpees 4 Clean & Jerks 85/60kg 9 Bar Facing Burpees 3 Clean & Jerks 100/70kg *Upscale to 100/70kg from the start where 1RM C & J is >120/85kg Extra Gains: #2 AMRAP in 10 min: 10/7 Cal Assault Bike 2 Muscle Ups Open Training - 6:30pm For Time: (10 minute time cap) 1-10 DB Front Squat 22.5/15kg 30 Double Unders Scaling DB Front Squat 15/10kg 30 Single Skips

Deadlift 3-3-3-3-3 Tabata Push Ups Tabata Plank Hold (L/R/F/L/R/F/L/R)

Public Holiday - 7:30am class only Alternating EMOM x 4: Min 1: Row 12 Cals Min 2: 10 Thrusters 42.5/30kg Min 3: 8 KB Snatch 24/16kg (4 per side) Min 4: 6 Chest to Bar Pull Ups Min 5: 4 Strict HSPU Min 6: 2 Rope Climbs Extra Gains: #1 5 sets (not for time): 40 Double Unders 1 Clean Pull 1 Hang Power Clean 1 Power Clean (at 50,55,60,65,70% of 1RM Clean)

Partner WOD: EMOM 1 x burpee: 100 Front Squats 42.5/30kg 80 Toes to Bar 60 Front Rack Lunge 42.5/30kg 40 Ball Slams 15/12kg 20 Ring Dips 10 Bar Muscle Ups

Spend 20 min working up to a heavy 1RM Snatch ‘Isabel’ For Time: 30 Snatches 60/42.5kg Extra Gains Every 4 mins for 20 mins: 10 Single Arm Dumbbell Clean & Jerks, 22.5/15 kg (5 per side) 5 Chest-to-bar Pull-ups 10/7 Assault Bike Calories

AMRAP in 20 min: 10 Wall Balls 20/14lb 15 Box Jumps 24/20” 200m Run

Spend 12 min finding 5RM OHS Then AMRAP in 10 min 5 Strict HSPU 10 OHS 42.5/30kg 15 Deadlift 42.5/30kg Rest 5 min Then AMRAP in 5 min 5 Kipping HSPU 10 OHS 42.5/30kg Extra Gains Split Jerk 2-2-2-2

Row 500m Then 3x: 21 Kettlebell Swings 24/16kg 15 Bar Facing Burpees 9 Power Cleans 60/42.5kg