Partner Workout: AMRAP (15 mins) of both movements: Squat Clean (85/60kg) Muscle Up * They can use any order rep scheme they like. * Only one person on each movement at a time.
1-2-3-2-1min Row Assault Bike Wall Ball (20/12lbs) *Please note guys, classes today will be restricted to 15 people per class. No exceptions. There isn't enough equipment to have more so plead notify the coach as soon as you get in to get your name on the board.
4-3-2-1 Rounds of Cindy 200m Farmers Carry (heavy)
3 Rounds 200m Run With what time is remaining of 2min, perform AMRAP V-ups. Rest 1min --------------------------------------- 3 Rounds 400m Run With what time is remaining of 4min, perform AMRAP DB Slams (22.5/15kg). Rest 1min
Split Squat 5-3-3-1-1-1 OPTIONAL FINISHER (ONLY IF TIME PERMITS) For time 20/15 cal Assault Bike 50 Overhead Plate Jumping Lunges
Quarter gone bad 5 Rounds 15sec Thrusters (60/43kg) Rest 45 seconds 15sec Weighted Pullups (24/16kg) Rest 45 seconds 15sec Burpees Rest 45 seconds
In partners: While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs. Switch While Partner 1 Rows 750m, Partner 2 performs AMRAP Over/Unders. Switch While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings. Switch
7am and 8am class only - public holiday Part 1: Find a heavy 3 rep Clean and Jerk Part 2: AMRAP 9min 2 Hang Clean 2 Jerk 2 Clean and Jerk * Use 85% of their 3rep clean and jerk
Overhead Squat 5-3-3-1-1-1
5 Rounds 25 Back Squat (50/35kg) 100m Barbell Walk (on back) * Each round is performed unbroken https://m.youtube.com/watch?v=HCJ23HtMZq0