Wednesday

Strength - 6:00am/ 5:30pm:

Skill Session: Bar/ Ring Muscle Ups

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

OTMEM 16

Odds: 3 x Bar M/ups (include attempts)

Evens: 5 x Strict HSPU 

Tuesday

AMRAP 12

100m

5 x Power cleans (70/50)

10 x Burpee bar jumps

Monday

"Barbara"

5RFT

20 x Pull ups
30 x Push ups
40 x Sit ups
50 x Squats

Saturday

As far as possible 12 minutes:

10-9-8-7-6-5-4-3-2-1

Squat Cleans (50/40)

Box Jumps (24/20")

After every round complete either of the following:

1) 1 x Bar Muscleup

2) 2 x Wallwalks

3) 3 x Burpee/pull-up/T2B.

Friday

In teams of 2 complete the following, 1 person working at a time:

For reps

5 Mins x max Clean & Jerk (50/40)

5 Mins x max Calorie Row

5 Mins x max Wall Balls

5 Mins x max Burpee Bar Touch

Rest 1 minute between rounds.

5:30pm - Open Gym