Friday

Partner WOD

AMRepsAP 25 Minutes:

2/4/6/8/10/12/14 etc

Toes to Bar
Ground to Overhead (40/30)
Burpee Plate Jumps

One person working at a time

Thursday

Buy in:
15 x Thrusters (40/30)
15 x Pull ups
200m

3 RFT:
15 x Hang Power Cleans (40/30)
20 x Push-ups
25 x Double Unders

Cashout:
15 x Thrusters (40/30)
15 x Pull ups
200m

Wednesday

6:00am/ 5:30pm
Strength/Olympic Lifting:

10 minutes to find 1RM Strict Press then:

OTMEM 10 minutes:
3 x Strict press @ 75% 1RM

6:30am/ 9:30am/ 6:30pm
WOD:

21/15/9
Dead lift (80/60)
Lateral Bar Burpee
400m

Tuesday

AMRAP 4 minutes:

8 x toes to bar
12 x KB Swings
18 x Squats

If 3 x rounds are completed in 4 minutes time extends to 8 minutes. If 6 x rounds are completed in 8 minutes time extends to 12 etc (13.5 format)

Monday

AMRepsAP - 12 minutes

8 x HSPU
10 x Squat Clean & Jerks (55/40)
12 x Pull ups
10 x Burpees
8 x SDHP (55/40)