Thursday

AMRAP 20:

20 x HR push-ups with KB touch
15 x KB Swings
10 x Alternate KB Snatches (5/arm)
400m

Wednesday

Strength/ Oly Lifting - 6am, 5:30pm:

2-2-2-2-2 Thruster

WOD - 6:30am, 9:30am, 6:30pm:

15/12/9

Ground to overhead through squat*(60/45)
Chest to bar Pull-up

* Squat clean thruster/ squat clean & jerk/ squat snatch

Tuesday

For time:

5 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
4 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
3 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
2 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
1 x Wallwalk
10 x SDHP (50/40)
10 x Toes to Bar
200m

Monday

"Manion"

7 RFT

29 x Back Squats (60/40)
400m
'No racks'

30 minute Cut Off

Saturday

For Time:

50/35/20

WallBalls
Ab Mat Sit ups
Double Unders