32 ADVANTAGE RD, HIGHETT 3190  
September 2016
 
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15 Minutes To Practice: – L-Sits – Handstand Walk – Handstand Hold – Wall Climbs   Then   Teams Of 2-3 Pairs. Following the pair in front, each team must complete: 2 Rounds – 45 Synchro Thrusters @ 45/35lbs – 500/450m Row – 45 Synchro Abmat Sit Ups – 400m Run   Then, Straight Into:   25 Synchro Burpee – High Tens

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3-3-3-3-3 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   2 Rounds – 15 Dead Ball Cleans @ 65/45kg (Over Alternating Shoulders) – 15 Cals Air Bike – 15 Burpees – 15 Box Jumps @ 30″/24″

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5 x 5 Push Press   Overhead and Rack Position Mobility Between Sets   Then   5 Rounds (20 Minute Time Cap) – 250m Run – 20m Overhead Walking Lunge @ 20/15kg Plate – 15 Chin Ups   **Rest 1 Minute Between Rounds

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5-5-5-5-5 Back Squat   5 x 250m Ski Erg Between Sets   Then   20 Minute AMRAP – 15 KB Swings @ 24/16kg – 15 Wall Balls – 45 Double Unders

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3-3-2-2-1-1 Hang Squat Clean   5 x 10 Strict Ring Dips Between Sets   Then   6 Minute AMRAP – 30 Power Cleans @ 95/65lbs – 25 Cal Row – 20 Bar Facing Burpees   Rest 3 Minutes   6 Minute AMRAP – 20 Cals Air Bike – 25 Toes To Bar – 30 Front Squats @ 95/65lbs

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes   Then   20 Minute Partner AMRAP – 2000m/1800m Row (Alt. 500m/450m) – 60 Overhead Squats @ 135/95lbs (Alt. 5′s) – 30 Muscle Ups (Alt. 3′s)   **Alternate Work/Rest

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Rest Day

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5 x 5 Back Squat   5 x 15 Ring Dips Between Sets   Then   3 Rounds – 1 Minute: 20m Dog Sled @ 90/55lbs – 1 Minute: Burpees – 1 Minute: Air Bike (Lowest RPM) – 1 Minute: Toes To Bar   **Rest 30sec Between Each Movement

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3 x 10 Strict Press   5 x 15 Kipping Chin Ups Between Sets   Then   4 Rounds x 3 Minutes – 20 Shoulder To Overheads @ 115/75lbs – 15 Box Jump Overs @ 24″/20″ – Max Cals Ski Erg   **Rest 3 Minutes Between Rounds