Friday

Partner WOD:

2 RFT:

100 x Shoulder to Overhead (30/20, 40/30, 50/40)
100 x Front Squats
100 x Pull Ups
100 x HSPU

1st round swap every 10 reps, 2nd round swap every 5 reps.
time cap = 25 minutes.

Thursday

5 RFT

10 x Clean & Jerk (30/20*, 40/30, 60/45)

30 x Double Unders (x2 singles)

10 x Knees to Elbows

30 x Double Unders (x2 singles)

10 x Wall Balls

30 x Double Unders (x2 singles)

20 min time cap.
* Hang clean & jerk.

Wednesday

10 Minutes 3RM Strict Press

3 RFT

21 x Pull Ups

15 x Thrusters (30/20, 40/30, 50/40)

9 x KB Swings (16/12, L2 & L3 32/24)

Tuesday

AMRAP 20:

20 x Deadlifts @ 60% 1RM (120/80kg Max)
25 x HSPU
30 x Toes to Bar
25 x Ring Dips
20 x Lateral Bar Burpees

Monday

4 RFT

12 x Push Press (L1 35/25, L2 50/35, L3 60/40)
12 x Box Jumps (24/20)
400m
2 x Rope Climbs (L3 Only)