M/E Conventional Deadlift, Row 1km then 200m Abmat Situps EMOTM complete 1 Inverted burped + 5 HSPU

Inverted Burpee

Beginner 6am, 9:30am

(A) Deadlift Conventional-Work 1 rep at a time to the limits of your movement

(B) Individually for time-Row 1km then complete 100 Abmat situps. EMOTM from when you get off the rower complete 1 Burpee 

or

(B) In teams of 2 for time-Row 1km(500m each) then complete 200 Abmat situps. Athlete A & B can partition the reps as needed, one athlete must hold a handstand for the reps to count.

Intermediate 6am, 9:30am

(A) Deadlift Conventional-Work 1 rep at a time to the limits of your movement

(B) Individually for time-Row 1km then complete 100 Abmat situps. EMOTM from when you get off the rower complete 1 Inverted Burpee 

or

(B) In teams of 2 for time-Row 1km(500m each) then complete 200 Abmat situps. Athlete A & B can partition the reps as needed, one athlete must hold a handstand for the reps to count.

                                               

Advanced 6am & 9:30am &

(A) M/E Deadlift Conventional

(B) Individually for time-Row 1km then complete 200 Abmat situps. EMOTM from when you get off the rower complete 1 Inverted Burpee + 5 HSPU

Coaches Tips- (A) Today is a good day to get in and practice starting heavy, least amount of sets, least amount of reps to reach your 90%. No More then 3 lifts above and if your aiming for a new PB no more then 1kg. (B)  20min Cap