Friday

Partner WOD: "tabata times two"

8 x Rounds (20:10)
HR Pushups
KB Swings 24/16
Knees to Elbows

Rest 3 mins then:

8 x Rounds (20:10)
Back squats 40/30
Ab Mat Situps
Burpees

Partner A & B alternate rounds through entire WOD.

Thursday

As far as possible in 12 minutes:

3,6,9,12,15 etc

OH Squats 40/30
Toes to Bar
Burpee Deck Squats

Wednesday

For Time:

40 x Double Unders
4 x 200m
30 x Double Unders
3 x 200m
20 x Double Unders
2 x 200m
10 x Double Unders
1 x 100m

Tuesday

4 RFT

20 x Tyre Jumps
25 x HR Push Ups
30 x KB Swings (24/16)
400m

Monday

AMRepsAP for Time:

2 minutes AMRAP Thrusters (60/40)
Rest 1 minute

5 minutes AMRAP 10 x Pullups, 10 x Power Cleans (60/40)
Rest 1 minute

2 minutes AMRAP Overhead Squats (40/30)
Rest 1 minute

5 minutes AMRAP 10 x Toes to Bar, 10 x Snatches (40/30)

Record total Reps.