Reminder

Friday Mash-Up EMOM(10) E: 3 Burpee + 5 DL + 3 HSPU O: 14/10cal Row Rest 3min 4 rounds of: 5 C2B 10 Box Jump Over 15 Wallball Rest 3min 10 Man-Maker 3 Rope Climb 8 Man-Maker 2 Rope Climb 6 Man-Maker 1 Rope Climb

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Skill: A) 4x3 Snatch Deadlift B) 4x3 Snatch Balance Wod: 4 rounds of

Skill: A1) 3x12 Banded KBS A2) 3x12 Ring Dip Wod: for time 21-15-9 Push Press T2B Burpee

Skill: EMOM(10) E: 10 Max Height Jumping Wallball O: 5 Strict Pull-Ups Wod: for time, in partners 100m Lunge 75 DU 50 Hang Clean 80m Lunge 60 DU 40 Hang Clean 60m Lunge 40 DU 20 Hang Clean

Friday Mash-Up 9min AMRAP of: 10 Wallball 10 Box Jump 10 KBS Rest 3min E3MOM(15) 5 Pull-Ups 300m Run 5 HSPU Rest 3min 50 Lunge 40 Sit-Ups 3 Rope Climb 20 Deadlift 10 Burpee *Back again for varisty

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Please note that for this Saturday only, class will be held at 8.30am instead of 9.30am, due to the gymnastics camp offered that day. If you have not already signed up for the gymnastics camp, you should act soon as

Wod: 10min AMRAP 7+1 KBS 50m Shuttle Run 30 DU SKill: A) EMOM(5) 2 Snatch Balance B) EMOM(6) 2-Position Snatch C) EMOM(7) 2 Back Squat @ 75%