Wednesday

5 RFT

200m

10 x Box Jumps
20 x Wall Balls
30 x Double Unders

Tuesday

10 minutes: work to 1rm Jerk

21/15/9

Shoulder to Overhead (60/45)

Pull-ups 

Monday

OTMEM 10:

1 x Snatch Complex (60/45)

(Snatch grip Dead Lift, Power Snatch, Hang Power Snatch, Overhead Squat or Squat Snatch)

Then:

As far as possible 7 minutes

3,6,9,12,15 etc

Burpee Bar Touch

Toes to Bar

Saturday

For Time:

Row 750m
50 x O/H Squats (20kg)
40 x Pushups
30 x Toes to Bar
20 x Burpee Box Jumps (24/20)
10 x Wall Walks

Friday

Gallagher & McDonald

Partner WOD

2 RFT

200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)