Saturday

5 RFT

400m
20 x Tyre Jumps
20 x Push ups
20 x Sit qups

Friday

Partner WOD:

In pairs complete for time:

150 x Bar Facing Burpees
125 x Deadlifts (60kg)
100 x Pushpress (40kg)
75 x Front Squats (40kg)
50 x O/H Squats (20kg)

Team must run 200m after each set

Thursday

Strict "Cindy"

10 minute AMRAP

5 x strict pull ups
10 x HR push ups
15 x plate squats (15/10)

Wednesday

Skills/ Catch up

5:30pm: Fundamentals

Tuesday

5 RFT

10 x Pullups
20 x KB Swings
30 x Pushups
200m