Friday

Team WOD:

In 2 teams complete the following in Indian file:

750m Row
30 x Fat Bar Walking Lunge (30/20)
30 x Wall Balls
30 x Toes through Rings
30 x KB Swings (24/16)
30 x Burpees

Athlete cannot move onto next exercise until the person in front has completed all Reps in that set.

Thursday

10 minutes to find 1RM OH Squat

Then OTMEM 14:

Odds: 3 x OH Squats @ 75% 1rm

Evens: 9 x Box Jumps

Wednesday

3 Rounds for Total reps:

60 secs x Ring dips

60 secs x Hang Power snatch (45/35)

60 secs x Pull ups

60 secs x Ab mat sit-ups 

60 secs Rest

Tuesday

As far as possible in 15 mins:

30 x Front squats (60/45)

Then:

5 RFT:

10 x Deadlift (60/45)

20 x Double unders

Then in remaining time:

AMRAP:

Wall walks

Monday

AMRAP 10

7 x Thrusters (45/35)

7 x Burpees

7 x Pull-ups