Beach WOD - Sutton's Beach (near the Pavilion where we were last time) 7:30am No Class at the gym Join us at the beach for a WOD and breaky if you can.

3 Rounds for Time: 400m Run 25 Pull Ups 25 Push Ups 25 Wall Balls 20/14lb ShredWOD EMOM 1 Prowler Push lap Add an extra

Front Squat 5-3-3-3-2-2-1

3 x 4 min AMRAP: 30/20 Cal Row 20/14 Cal Assault Bike 10m Shuttle runs Rest Approx 4 min ShredWOD ‘Randy’ For Time: 75 Snatch 35/25kg

2020 Rogue Invitational Online Qualifier #2 For time: 3-6-9-12 reps of: Pull-up Squat Clean 61kg/43kg -- then -- 12-9-6-3 reps of: Bar Muscle-up Squat Clean, 84/57kg

Open Gym 4-5:30pm With a partner, in 20 mins do: Partner Carry, 300 m -- then -- AMRAP Partner A: 15 American Kettlebell Swings, 24/16kg 10 Burpees 5 Ground-to-Overheads 42.5/30kg Partner B: max rep Wall Balls, 20/14 lbs Partners rotate each round until 150 reps are completed, then in the remaining time, AMRAP of: 15 American Kettlebell Swings, 24/16kg 10 Burpees 5 Ground-to-Overheads, 42.5/30kg

Australia Day WOD Partner WOD - Every minute complete 1 burpee and say Aussie, Aussie, Aussie, Oi, Oi ,Oi, clapping hands with your partner at the top of the burpee. For Time: 100 Front Squats 42.5/30kg 80 Toes to bar / sit ups 60 Front rack lunge 42.5/30kg 40 Ball Slams 15/12kg 20 Push Ups 10m Handstand Walk/20m Bear Crawl

EMOM x 3: Min 1: Max Bike Calories Min 2: 10 Box Step Ups 24/20” 22.5/15kg Min 3: Max Row Calories Min 4: Max Ring Muscle Ups in 30 sec (or Ring Rows 15 sec/Push Ups 15 sec) Min 5: Wall Climb in 30 sec Min 6: 5 DB Hang Clean and Jerk/side 22.5/15kg ShredWOD For Time: 50 Wall Balls (every break run 100m) 50 Push Ups (every break run 100m) (Scale Push Ups if you can’t get 10 UB to elevated push ups)

EMOM 8 min: Hang Power Snatch + Hang Squat Snatch 10 Min to find 1RM Squat Snatch

For Time: 12 Burpees 12 Thrusters 50/35kg 12 Burpees 12 Hang Power Snatch 50/35kg 12 Burpees 12 Push Jerk 50/35kg 12 Burpees 12 Hang Squat Cleans 50/35kg 12 Burpees 12 Overhead Squats 50/35kg ShredWOD 3 rounds: Row 300m sprint Rest 1:1