Wednesday

OTMEM 15

1st - 3 x Muscle ups (3 strict pullups, 3 ring-dips)
2nd - 1 x Squat Clean + 3 x Front Squats (80/60kg)
3rd - 10 x Box Jumps (24/20")

Repeat x 5

Tuesday

4 RFT:

10 x HSPU

20 x SDHP (40/30)

30 x Air Squats

100M

Monday

As far as possible: 12 minutes

800m

30 x Deadlifts (60/45)

30 x WallBalls

30 x Double Unders

AMRAP Clean & Jerks (60/45)

Saturday

For max reps - 15 minutes:

Run 1.6km then in remaining time complete AMRAP of:

30 x Double Unders

10 x Burpees

Friday

Partner "Cindy then Some"

AMRAP 25

5 x Chest to Bar Pull-ups

7 x Clap Push ups

9 x Jump Squats

Partners go Round for Round