For Time:

21 x Over Head Squat (43Kg Men 22Kg Women)

42 x Pull ups

15 x Over Head Squat (43Kg Men 22Kg Women)

30 x Pull ups

9 x Over Head Squat (43Kg Men 22Kg Women)

18 x Pull Ups

Finisher:

Tabata Sit Ups

Score = Lowest Interval

Optional:

DB Chest Press 10-10-10

Seated Row 10-10-10

Have a Great Australia Day.

8 Ring Push Ups

10 Toes to Bar

12 Wall ball (10kg/5kg)

Finisher:

Tire Flips AMRAP in 3mins

Kipping Practice

Optional:

Push Press 4-4-4

For Time:

30 x Full Squat Clean & Jerk (62Kg Men) (42Kg Women)

**Thruster Jerk Accepted**

Finisher:

Run 1.6km

Optional:

Wtd Pull Ups 8-8-8

“Chelsea”

Each minute on the minute for 30-minutes:

5 x Pull ups

10 x Push ups

15 x Squats

Optional:

Wtd GHD Sit Ups 3 x 10

Wtd GHD Hip Ext. 3 x 10

Back Squat 3-3-3-3-3

Bent Over Row 5-5-5-5

Optional:

Farmers Walk 3 x 40m

3 Rounds for Time:

12 Push Press (40kg/32.5/25kg)

Run 200m

12 Burpees

Run 200m

12 KB Swings (24kg/16kg)

Run 200m

Finisher:

Hollow Rock AMRAP in 3mins

Power Clean 2-2-2-2-2-2

Bench Press 3-3-3-3-3

Optional:

Single Leg Box Squat 8-8-8

T-Bar Row 10-10-10

6 Rounds For Time:

6 Pull Ups

6 Box Jumps (609/508)

6 Overhead Squats (50/35/25)

Finisher:

Wall Ball 3 x Max reps (10kg/6kg)