A) 15mins to work on May goals, skills or goats.

-Come in prepared, no what you want to achieve!!

B) 4 Rounds for time of:
15 Box jumps, 36″ (30″)
Run 400m

Post time to comments.

A) 20mins to find your 1RM:

Front squat

-From the racks.

B) 15-12-9 reps for time of:
Toes to bar
Wallball shots, 10kg (6kg)
Thruster, 42.5kg (30kg)

-Bar taken from the deck.

Post loads and time to comments.

18min Ascending ladder of:
2 Deadball slams, 35kg (25kg)
4 Double unders

-Increment DBS by 2 reps and Double unders by 4 reps each round.

Post load and total reps completed to comments.

A) 20mins to work on May goals.

-Be prepared and make the most of the session.

B) 3 Rounds for time of:
15 Back squats, 70kg (50kg)
30 GHD Sit-ups
15 Calorie row

-Bar taken from the deck.
-Only experienced and conditioned athletes use the GHD.

Post load and time to comments.

“Murph”

For time: (50min cap)
Run 1.6km
100 Pull-ups
200 push-ups
300 Squats
Run 1.6km

(Ryno 29.36 rxd, Britt 37.22 rxd, Andrew 43.40 rxd+ (10kg vest).

-Reps can be broken up as 20rds of “Cindy”.
-If you have a 10kg vest, wear it.

OR

“Half Murph”

For time: (25min cap)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

OR

“Mini Murph”

For time:
Run 400m
25 Pull-ups
50 Push-ups
75 Squats
Run 400m

-Choose the one that best suits your ability.

Post time and option to comments.