Friday

Partner WOD

AMRAP 22:

2 x Wall walks

4 x Lateral Bar Burpees

6 x Hang Power Snatches (40/30kg)

8 x Wall Balls

MOD 1- 30/20kg

Add 2 x reps to Wall Balls every round.

Alternate full rounds.
Record total Wall Balls.

Thursday

For Time:

20 x Pull Ups
10 x Clean & Jerks (50/40kg)
25 x Push Ups
10 x Clean & Jerks (50/40kg)

30 x Air Squats

10 x Clean & Jerks (50/40kg)

MOD 1 - 40/30kg

MOD 2 - 60/45kg

Wednesday

3 x 5 Dead Lifts

5 x 3 Dead Lifts

7RFT (18 Min time cap)

3 x Deadlifts (100/75kg)
4 x Ring/ Box Dips (strict)
5 x Chin Ups (strict)
6 x Burpee Box Jumps (26/24")

MOD 1 - 80/60kg

MOD 2 - 120/90kg

Tuesday

AMRAP 20:

400m

8 x Toes to Bar

10 x Box Jumps (24/20")

12 x KB Swings (24/16kg)

14 x Lateral jumps over KB

MOD 1 - 16/12kg

MOD 2 - 32/24kg

Monday

5 - 4 - 3 - 2 - 1 OH or Front Squat

OTMEM 14:

Odds - 5 x Hang Power Clean (60/40kg)
Evens - 6 x HSPU

Max double unders for the remainder of each minute. Record total double unders.

MOD 1 - 40/30kg

MOD 2 - 70/50kg