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5 x 3 min AMRAP’s
3 min AMRAP
12 Burpees
6 situps
1 min rest
3 min AMRAP
12 Squat thrusts
6 Walkouts
1 min rest
3 min AMRAP
12 Reverse goblet lunges
6 Chair dips
1 min rest
3 min AMRAP
12 Step ups
6 Broad jumps 1 jump forward (2 steps back)
1 min rest
3 min AMRAP
12 Glute Bridges
6/6 Split Squats

Strength:
Clean + front squat + jerk 5×2

Met Con:
21,15,9
Snatch 50/35kg
Chest to bar pull ups

Home workout:

For those that can’t make it to the gym, we’re making a home workout stream available for you to keep your fitness up. There will be more to come on this. It’s available as a stream on Boxmate (top left) and you can log scores etc.

10-20-30-20-10
Walking lunges (if weight available hold single weight, tin of beans or a DB/KB)
Squat thrusts (low impact stepped mountain climbers)
Push ups

Rest 5 mins

Tabata 8 rounds (4 mins)
20 secs on, 10 secs off
Crunches
Flutters
Alternate between each

Strength:
Clean + front squat + jerk 5×2

Met Con:
20 min AMRAP
9 KB deadlifts 2×32/24kg
6 burpee box jumps 24/20”
3 muscle ups

Strength:
Clean + front squat + jerk 5×2

Met Con:
50 thrusters
* on the min 10 chest to bar pull ups

Strength:
Clean + front squat + jerk 5×2

Met Con:
500m Row
30 KB Push Press 24/16
30 Pull ups
30 Burpees
30 KB swings 28/20kg
30 Situps
30 Wall balls
0.75m Bike

Strength:
5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps
Tabata hollow / dish hold then arch / superman hold

Met Con:
20 min AMRAP
3 wall climbs
5 dips
7 toes to bar
9 box jumps 24/20″