Monday

10 minutes: 3RM Shoulder to Overhead

(Strict/push/jerk)

21/15/9

Push Press (60/45)

KB Swing

400m

Saturday

Partner WOD:

AMRAP 20:

10 x Pullups
10 x Burpees
10 x O/H Squats (40/30)

1 x person working at a time, 3 x 400m runs must be completed together at any stage throughout the 20 minutes.

REMINDER - Saturdays WOD is now at 8am, not 10am.

Friday

For Time:

21/15/9
Deadlift (80/60)
OH walking lunge (20/10)

Then:
20/15/10
K2E
Air Squats

Then:
8/6/4
Power Cleans (80/60)
Wall Walks

Partner WOD will now be on saturdays.

Thursday

For Time:

20 x Toes to bar

200m

30 x Wall Balls

200m

40 x KB Swings (24/16)

200m

50 x Pull-ups

200m

60m Bear Crawl

20 minute cut off.

Wednesday

10 x Minutes to work towards 

3RM Front Squats

Then:

OTMEM 15

1st minute: 5 x Front Squats (80/60)

2nd minute: 25 x Double Unders

3rd minute: 3 x Muscle Ups*

5 x Rounds

*3 x ring dips/ 3 x strict pull-ups