Wednesday

For time:

30 x Pull-ups
200m
40 x Push ups
200m
30 x Hang Cleans (60/40)
200m
40 x Squats
200m
30 x Burpees

5:30pm - strength/ oly lifting

Tuesday

5 RFT

10 x Pull-ups
15 x Wall Balls
20 x Double Unders

Monday

AMrepsAP

3 x minutes: Snatch (50/35)
2 x minutes: KB Swings (24/16)
1 x minute: Burpees
2 x minutes: KB Swings
3 x minutes: SDHP (50/35)

Saturday

"In House Throw down!!!"

Friday

Open Gym

Work on a skill, 1RM or mobility before the throwdown.

The 5:30pm strength/ Olympic lifting session will run as normal