Tuesday

AMRAP 16

10 x Pull-ups

15 x Shoulder to Overhead (50/40)

20 x Situps

25m Bear Crawl

Monday

21/15/9

Wall Balls (9/6kg)
O/H Plate Walking Lunges (20/15kg)

Buy in/ Cash out
800m

Friday

Partner WOD:

AMRAP 18:

Partner A works for 1 minute, then swaps out with Partner B

AMRAP 60 seconds

5 x Toes to Bar

5 x Power Cleans (50/40)

Beer & Pizza night after the 6:30pm WOD!

Thursday

AMRAP 20:

200m
7 x Chest to bar pull ups
7 x Deadlifts (90/70)

Wednesday

10 Minutes work to 3RM Clean

Then:

OTMEM 16

1st: 5 x Front Squats (80/60kg)
2nd: 3 x Muscle Ups (3 strict pullups)
3rd: 20 x Double Unders
4th: 100m Sprint