Saturday

8:00am - Partner WOD:

10 RFT

7 x O/H Squats (40/30)
14 x Pull ups
28 x Double Unders

1 x Person completes full round, then swaps.

Friday

2 rounds for max reps:

60 seconds - Deadlifts (100/75)

60 seconds - 15m sprints

60 seconds - KB Snatches (24/16)

60 seconds - Box Jumps

60 seconds - Wall Balls (9/6)

Rest 30 seconds between rounds

Thursday

AMRAP 15 minutes:

6 x Hang Cleans (60/45)

12 x Push ups

Buy in - 1.6km Run

Start 15 minute count down, complete the mile run then in the remaining time complete AMRAP.

Wednesday

3 RFT

20 x Back Squats (40/30)
30 x Burpees
40 x Ab Mat Situps

Tuesday

AMRAP 20

200m
8 x Snatches (60/40)
10 x Toes to Bar
200m
8 x HSPU
10 x Pull-ups