Saturday

For Time:

400m

30 x Back Squats (30/20)

800m

40 x Burpee Plate Jumps

800m

30 x KB Swings (24/20)

400m

Friday

Partner WOD:

AMRAP 15

7 x Thrusters (40/30)

7 Pullups

Partner A completes one full round, then rests whilst Partner B completes one full round etc.

Thursday

AMRAP 20

3 x HSPU

4 x Dead Lifts 80/60

5 x Box Jumps

Wednesday

15 Mins to find 1RM Power Clean

Then:

OTMEM for 16 mins

Odds: 4 x Power Cleans @ 85% 1RM

Evens: 5 x OH Step-ups (weighted barbell)

Tuesday

For Time:

21/15/9

Front Squats (50/40)

Toes to Bar

Burpees