Friday

Partner WOD:

For time:

400m

30 x Power Cleans (60/40)

200m

30 x Toes to bar

400m

30 x Front Squats (60/40)

200m

30 x Pull ups

400m

30 x Bar facing Burpees

1 x person working at a time, both athletes do the run together. 

Member BBQ at 6:30pm

Thursday

3-3-3-3-3 shoulder to overhead

For max reps:

3 x mins Wallballs

3 x mins KB Swings

3 x mins Bear Crawls (1m=1 rep)

3 x mins Ring dips

Wednesday

AMRAP 15

30 x Squats

20 x HR Push-ups

1 x Rope Climb

200m

10 x Box Jumps

Tuesday

10 Mins Muscle Up practice

Then:

21/15/9:

Deadlifts (100/75)

Burpees

Monday

Buy in: 800m Run

Then as far as possible in 12 minutes:

3,6,9,12,15 etc

Pull ups
Front Squats (40/30)
Push Press (40/30)

Note time on clock upon return from Run as thats when your 12 minutes starts.