For time: 50 Box Jumps, 24" (20") 50 Deadlifts, 60kg (40kg) 50 Wallballs, 20lb (14lb) 50 Push Ups 50 Wallballs 50 Deadlifts 50 Box Step Ups with your WB 20/14lb

Complete 1 set every 2-minutes of: 4x2 Back Squat @ 75% Metcon 3 Rounds for time of: Run 400m 20 Pull-ups 15 Handstand Push-ups

6 Rounds every 90sec of: (70% of C&J) 2 Squat Cleans + 1 Split Jerk "Grettel" 10 Rounds for time of: 3 Clean & Jerks, 60/42.5kg 3 Lateral Burpees over the bar

5 Rounds every 2-minutes of: 3 Push Presses, 70% AMRAP in 12mins of: 15m Handstand Walk 10 Toes to Bar 10 DB Shoulder to Overhead each arm 22.5/15kg 10 Toes to Bar 15m DB OH Walking Lunge 22.5/15kg

Squat Snatch 2-2-2-2-2 3 Rounds for time of: 10 Ring Dips 5 Squat Snatches, 90% of Part A 5 Overhead Squats

ANZAC DAY Public Holiday - Gym Closed Park/home Hero WOD if you missed the workouts at City yesterday. AMRAP in 19 min: Run 1 Mile Then 5 Rounds: 27 Air Squats 18 Push Ups If you finish, start again on the run. Background: This Hero workout is dedicated to Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq. He had

Partner WOD AMRAP in 17mins of: 12 Alternating DB Snatches 22.5/15 10m DB overhead walking lunge 22.5/15kg 2 Rope Climbs/ 4 pull to stands -Alternate rounds with your partner Reminder - we've been invited to City4051 CrossFit on Sunday for the Mates 4 Mates Fundraiser to do 1 or more of the 5 workouts starting at 8am. Sana will be closed Monday in lieu of the Sunday workouts, but we will post a park WOD for anyone who wants to do one on Monday.

Complete 1 set every 3-minutes of: 4x3 Back Squat -Increasing weight For Time: 30-20-10 reps for time of: Pull-ups Front Squats, 40kg (25kg) Lateral Burpees over the bar

Skill work EMOM for 10mins of: Min 1: 30 sec Handstand Walk / 30 sec Handstand Hold Practice (freestanding or wall) Min 2: 5 KB Snatches each arm, you choose the weight -Scale to a Hang DB Snatch if needed. AMRAP in 12 min: 5 Wall Climbs 15 Toes to Bar 20 Kettlebell Swings 24/16kg

Front Squat 4x3 2 Rounds, each round for time, rest 3 min between rounds: Buy In 21/15 Cal Row 15-12-9 Wall Balls 20/14lb Box Jumps 24/20” *In 2nd round change WB to Thrusters 42.5/30kg