30 S.D.H.P (30/20kg) 30 Box Jumps (24″/20″) 30 Push-press (30/20kg) 3 Rounds for time… rest 1 minute between rounds Score =Total time minus 2min rest. Post times to comments. Thanks to CrossFit SEQ for the workout.

For time: 100 OH lunge (15/10kg) 100 Burpees Partition as required. Post time to comments. This will also be a skills session in preparation for this weekend.    

Front Squat 3-3-3-3-3-3-3 Finisher 5 minutes of hollow rock practice, then 30 knees to elbows for time.

“Nancy” 5 rounds for time: 400m run 15 Overhead Squat (40/30kg) Post time to comments.  

AMRAP in 12 mins: 5 Burpees 7 Hanging Power Clean (40/30) Post number of rounds to comments.      

10 rounds for time: 3 Muscle-ups (sub six pullups and six dips if you don't have rings) 5 Power Snatch (50/35kg) 7 Front Squat (50/35kg) Post time to comments.   Thanks to CrossFit Brisbane for the video.

“Karen” For time: 150 Wall ball (10/6kg) Post time to comments.