Saturday

For Time:

800m Run

21/18/15/12
KB Swings (24/16kg)
OH Plate Lunge (20/15kg)
Push Ups

400m

MOD 1 - 16/12kg, 10/5kg

WOD programmed by Coach Gus

Friday

AMRAP 20 (Alt rounds):

100m Sprint

6 x Dead Lifts (100/75kg)

6 x Bar Facing Burpees

MOD 1 - 80/60kg

Record full rounds.

Thursday

10 Mins - Muscle Up Progressions

OTMEM 16:

1st - 3 x Ring or Bar Muscle Ups

2nd - 30 x Double Unders

3rd - 10 x Box Jumps

4th - 12, 6, or 3 Thrusters*

MOD 1 - Jump C2B

MOD 2 - C2B

*Thrusters - Choice between-

12 @ 30/20kg

6 @ 50/40kg

3 @ 60/45kg

Wednesday

Every 90 seconds for 5 rounds:

3 x Hang Power Snatches

3 x Overhead Squats

Build to heavy but unbroken set.

7 RFT:

7 x Front Squats (40/30kg)

7 x Push Press

7 x SDHP

MOD 1- 30/20kg

Tuesday

AMRAP 7:

200m Run

20 x Pull Ups

20 x Burpees

AMRAP 7:

200m Run

15 x Pull Ups

15 x Burpees

AMRAP 7:

200m Run

10 x Pull Ups

10 x Burpees

Record total Burpees