Every 2 mins for 12 mins: Strict Press 6 Strict Press, 70% 1RM For time: 20 Handstand Push-ups 20 Box Jump Overs, 24/20 in 20 Push Press, 45/30 kg 20 Box Jump Overs, 24/20 in 20 Push Jerks, 45/30 kg

Complete 1 set every 1:30 of: 6x3 Back Squat, 70% 5 x 4-minute rounds for reps of: Run 400m Then in the remaining time complete an AMRAP of: 5 Pull-ups 10 Push-ups 15 Air Squats

4 Rounds For Time: 30 Wall Balls 20/14lb 20 Power Cleans 42.5/30kg 10 Front Rack Lunges 42.5/30kg OR if you want a partner WOD we have an option to do a version as a partner WOD

Push Jerk 10 Rep Max (10 mins to find) "Sisson" Complete as many rounds as possible in 20 mins of: 1 Rope Climb 15 ft 5 Burpees Run 200 m

1 Snatch, pick load Every 1:30 for 12 mins. Increasing weight 5 Rounds for time: 7 Squat Snatches @ 70% of 1RM 16 Toes to Bar

7 am class only - coaches will join you today Australia Day - Partner WOD For time: 110 Kettlebell Swings, 24/16 kg 90 Box Jump Overs, 24/20 in 70 Handstand Push-ups 50 Deadlifts, 110/75 kg 30 Burpee Pull-ups

Every 1:30 for 10:30: Clean & Jerk 1 Clean & Jerk, increasing weight AMRAP in 12 mins of: 5 Clean & Jerks, 52.5/35 kg 10 Pull-ups 15 Air Squats

Complete 1 set every 2:30 of: 4x3 Back Squat, 75% WOD "Open 21.1" - Retest For time: (15min CAP) 1 Wall Walk 10 Double Unders 3 Wall Walks 30 Double Unders 6 Wall Walks 60 Double Unders 9 Wall Walks 90 Double Unders 15 Wall Walks 150 Double Unders 21 Wall Walks 210 Double Unders

6x 4 mins RemReps: Dumbbell Push Press, Dumbbell Deadlifts, Dumbbell... 6 rounds, 4 mins each, for max reps of: 20 Dumbbell Push Press, 22.5/15 kg (2 DB) 20 Dumbbell Deadlifts, 22.5/15 kg 20 Dumbbell Push Press, 22.5/15 kg 20 Dumbbell Deadlifts, 22.5/15 kg max reps in remaining time Burpees Finisher Tabata mash up (ie alternate between movements) Ring Rows Push Ups

Front Squat : 2 Rep Max 13 mins 5 rounds for time of: 15 Toes-to-bars 60 Double Unders 8 Squat Cleans, 60/40 kg