Monday

21/15/9

Thrusters (40/30)
Burpees

Saturday

10 minute AMRAP

1 x round of "Cindy"
200m

Team Friday

10,9,8,7,6,5,4,3,2,1

O/H Squats (30kg)
Push ups

Pull ups
Burpees

Power Cleans (40kg)
KB Snatch (16kg)

Partners swap at anytime but only 1 person working at a time

Rest 2 minutes between rounds

Thursday

21/15/9

Deadlifts (80/ 60)
Burpee pull ups

Wednesday

5:30pm: Catch up wods
6:30pm: Fundamentals (all new members should attend)