Tuesday

15 minutes: Work to 3RM Deadlift

AMRAP 12:

9 x Deadlifts @ 75% 3RM

9 x Lateral burpee bar jumps

Monday

For Time:

30 x Back Squats (L1 & L2 40/30, L3 50/40)

3 rounds of:

5 x HSPU

10 x Burpees

15 Box Jumps

Run 400m (50m f/wards, 50m b/wards x 4)

Double Unders (L1 x 50, L2 x 100, L3 x 150)

3 rounds of:

5 x HSPU

10 x Burpees

15 Box Jumps

30 x Back Squats (L1 & L2 40/30, L3 50/40)

20 minute time cap

Friday

Partner WOD:

For Max Reps:

4 minutes - KB Swings (L1 16/12, L2 24/16, L3 32/24)
4 minutes - Burpee Toes to Bar
4 minutes - Overhead Squats (L1 30/20, L2 & L3 40/30)
4 minutes - Wall Walks


- One person working at a time
- Each person must complete a minimum of 5 reps before swapping
- Complete in any order
- Record total reps

**REMINDER**
6pm WOD replaces 6:30pm WOD.

Thursday

For max reps:

4 rounds:

60 seconds row for calories

60 seconds hang power snatch (L1 & L2 30/20, L3 40/30)

60 seconds wall balls

60 seconds Box Jumps/ Step ups (26/24")

No rest.

Wednesday

3 RFT

400m

12 x Pull ups (L3 Chest to Bar)

25m OH Barbell lunge (L1 20/15, L2 40/30, L3 50/40)