Tuesday

18/12/6

Thrusters (50/35)
Tyre Jumps
Chest to Bar Pull ups
400m

Saturday

"Open Gym"

Come in and work on skills, 1RM's or whatever takes your fancy.
We'll Finish with a short WOD.

Friday

Partner WOD

AMRAP 20 Minutes

Partner 1: 400m Run
Partner 2: Begins AMRAP of...

3 x O/H Squats (40/30)
6 x Pull Ups
9 x Push Ups

When Partner 1 gets back, Partner 2 sets off on the 400m run and partner 1 picks up in the AMRAP where partner 2 left off.

Score is rounds and reps.

Thursday

4 minutes total weight: Shoulder to Overhead
2 minutes rest
4 minutes total weight: Ground to Shoulder
2 minutes rest
4 minutes total distance: Run

Wednesday

5RFT

5 x Thruster 50/35kg
10 x Toes to bar
200m KB Farmer carry