Wednesday

Skills/ rest/ catch up.

Skills: the press movements

Tuesday

5 RFT

5 x Chest to Bar Pull ups
7 x HSPU
9 x Dead Lifts (80/ 60)
11 x Push ups (weighted if possible)

Monday

20 min AMRAP

5 x Bar Facing Burpees
10 x Clean and Jerk (40/30)
15 x KB Swings (16/12)
400m

Saturday

3 RFT

10 x O/H squats (40/ 30)
400m plate carry (20/ 15)

1 x round of Cindy at the start of each round.

Finisher: max distance broad jump

Friday

Team WOD:

In teams of 3 or 4 complete:

10 x 200m
5000kg overhead
200 x Tyre Jumps

Complete in any order, 1 person on each exercise at a time.