Saturday

Open gym: 8am - 10am

Friday

Partner WOD:

AMRAP 25:

10 x Partner Squats (Wall ball positioned between Backs. If the Wall ball falls out the penalty is 3 burpees)

20 x Barbell Walking Lunges (together, single file with bar end on each shoulder) 

30 x Abmat Situps (Swap at 10, Partner can hold feet)

200m (swap after 100m)

Thursday

For Time:

20-18-16-14-12-10

L1) 

Thrusters (30/20)

KB Swings (16/12)

L2)

Thrusters (40/30)

KB Swings (24/16)

L3) 

Thrusters (45/35)

KB Swings (32/24)

Rest 2 minutes then:

5 minutes to find 1RM Power Clean.

Wednesday

21/15/9

L1)

Dead Lift @ 50% 1RM

Burpees

x 3 Single Unders

L2 & L3)

Dead Lift @ 60% 1RM

Lateral Bar Burpees

x 2 Double Unders

Tuesday

10 Minutes - 1RM Back Squat

AMRAP 12:

L1)
8 x Hanging Knee Raise
10 x Step up or Box Jump (24/20)
12 x Wall Balls
100m Sprint

L2 & L3)
8 x Toes to Bar
10 x Box Jump (26/24)
12 x Wall Balls
100m Sprint