A) Deadlifts
15min to build ro a heavy 5 Rep set
B) 15min AMRAP
9 SDLHP 40/30kg
15 Sit Ups
21 KBS 24/16kg
15min to build ro a heavy 5 Rep set
B) 15min AMRAP
9 SDLHP 40/30kg
15 Sit Ups
21 KBS 24/16kg
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7 RFT 7 Squat Cleans 70/45kg 7 Burpee Box Jump Overs 24/20" *Buy in 70 Double Unders   FGB Style
Three Rounds for max reps of Wall Ball 9/6kg DB Alt Snatches 25/20kg Burpees Sit Ups Bike Spend 1 minute at each station Rest 1 minute after each round Australia Day Partner WOD Complete for time 1600m Run (200m x 8 YGIG) 140 Push Ups Shared 1200m Run (200m x 6 YGIG) 120 Pull Ups 800m Run (200m x 4 YGIG) 100 Box Jumps 24/20" 400m Run (200m x 2 YGIG) 80 Deadlifts 100/70kg     A) Front Squats 15min to build to a heavy 3 rep set B) Complete for time 21 Thrusters 40/30kg 21 Bar Facing Burpees * 15 Thrusters 50/35kg 15 Bar Facing Burpees 9 Thrusters 60/40kg 9 Bar Facing Burpees 18min Cap *2 foot take off and land over the bard and 2 fot kick back together for RX   A) Power Snatch 16min to build to a heavy double B) 20min AMRAP 400m Run 15 T2B 15 Plate G2O 20/15kg 15 Sit Ups   A) Back Squats 5 Reps EMOM x 10 Mins B) 30 - 20 - 10 RFT Wall Balls 9/6kg Pull Ups   50 Double Unders then: 21 - 15 - 9 Reps Power Cleans 60/45kg HSPU then: 50 Double Unders then: 9 - 15 - 21 Reps Deadlifts 100/70kg Bar Dips then: 50 Double Unders   Complete as many rounds as possible in 45min of: 15 C&J 60/40kg 40 Air Squats 20 Push Ups *Unload the barbell and farmers carry your weight plates 200m *Return to barbell reload and repeat the AMRAP  Partner Card Game 25min Black Cards = WTD Lunges 40/30 Red Cards = Strict Pull Ups or Chin Ups Royals = 20 Russian Twists 15/10kg Joker = 50 Cals Air bike *Run 50m to collect your next card *Record your total cards   20min AMRAP 1 Deadlift 100/70kg 10 GHD Sit Ups 15 Box Jumps 24/20" Add one extra deadlift to each round Record your total reps   A) Jerks 3 Reps x 5 Sets Work Sets 15mins B) 18min AMRAP 15 Front Squats 60/40kg 10 Push Press 60/40kg Run 200m after completing each round   10 RFT 1 Rope Ascent 4 Power Cleans 70/45kg 10 Pull Ups 25 Double Unders   A) Back Squat 3 Reps x 5 Work Sets 15min B) 5 RFT 15 Wall Balls 9/6kg 15 Ring Push Ups   Partner WOD Complete for time 400m Run (200m ea) Then alternate movements to complete 10 Rounds of: 5 Pull Ups 10 Push Ups 15 Sit Ups 800m Run (2x200m ea) Then share the load to complete 50 Deadlifts 100/70kg 1200m Run (3x200m ea) Then alternate movements to complete 10 Rounds of: 5 Pull Ups 10 Push Ups 15 Sit Ups   Complete for time 15-12-9 Power Snatch 35/25kg Box Jump 24/20" Thrusters 35/25kg Rest 3 min 12-9-6 Power Snatch 35/25kg Box Jump 24/20" Thrusters 35/25kg Rest 3 min 9-6-3 Power Snatch 35/25kg Box Jump 24/20" Thrusters 35/25kg   40-30-20 Double Unders Sit Ups then... 5 Rounds 10 T2B 20 Russian Twists 15/10kg then... 20-30-40 Double Unders Sit Ups   A) Cleans 15min to build to a heavy 3 rep set B) 3 RFT 10 Power Cleans 70/45kg 25 Wall Balls 9/6kg 50m OH Walking Lunge 9/6kg   25min AMRAP 1 Pull Up + 1 C2B Pull Up + 1BMU (complete sequence unbroken*) 14 Burpees 25 Double Unders * Penalty for dropping off Bar = 100m Run   A) Deadlifts 15mins to find a heavy 5 Rep Set B) Classic Tabata 8 x 20:10 for max reps at each station Rower Cals Air Squats Air Bike Cals Push Ups Record your total reps   Partner Card Game 30min Black Cards = # Wall Balls 9/6kg Red Cards = # Strict Pull Ups or chins Royals = 15 Sit Ups each Joker = 50 Cals Air Bike shared * Each Complete 20 Double Unders before collecting your next card   EMOM x 20min Each minute perform 7 T&G Power Cleans 60/40kg + 7 Burpees If you fail to complete the reps in the allocated min, you must rest for 2min before coming back in Record your total complete rounds   A) Back Squats 15min to build to a heavy triple B) AMRAP 15min 6 C2B Pull Ups 10 Lunges 50/35kg 14 GHD Sit Ups   A) Jerks (Push or Split) Build to a heavy triple 15min B) 21 - 15 - 9 Deadlifts 100/70kg Ring Push Ups Buy in and cash out with 50 Double Unders   |