32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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10 Minutes To Find 1 Rep Max Power Snatch   Then   “Isabel”   For Time – 30 Snatches @ 135/95lbs   To Finish   For Time – 1 Mile Run

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8 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 12 Abmat Sit Ups   Then   20 Minute Partner AMRAP – 10 Wall Balls – 5 Chin Ups   **Alternating work/rest, change at the end of each round.

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2 Rounds   5 Minutes – Max Cal Row   Rest 1 Minute   5 Minutes – Max Cals Ski Erg   Rest 1 Minute   5 Minutes – Max Cals Air Bike   **Rest 7 Minutes Between Rounds

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1 Rep Max Bench Press, Then   2 x Max Reps @ 70% Of 1RM   Accrue 40 Strict Chin Ups Between Sets   Then   3 Rounds – 30 KB Swings @ 24/16kg – 250m Run – 20 Push Ups

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10 Rounds – 1 Dead Lift @ 365/245lbs – 3 Box Jumps @ 30”/24” – 5 Handstand Push Ups   Then   For Time, In Partners – 500 Double Unders (Alt. 50’s) – 100 Burpees (Alt. 10’s)   **Alternating Work/Rest

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10 Rep Max Back Squat   5 x 15 Ring Dips Between Sets   Then   For Time – 50 Cal Row – 40 Wall Balls – 30 Toes To Bar – 20 Front Squats @ 135/95lbs – 10 Bar Muscle Ups

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

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For Time, In Partners Alternating Work/Rest   2 x 800m Run Each   2 x 400m Run Each   Rest 5 Minutes, Then   2 x 50/40 Cals Air Bike Each   2 x 25/20 Cals Air Bike Each