Friday

Partner WOD:

WOD 1:
3 RFT
10 x Burpees
10 x Alternate KB Snatches (L1 - Single arm KB Swings)
100m Sprint

WOD 2:
For Time:
100 x Double Unders
10 x Thrusters (L1 30/20, L2 & L3 40/30)
80 x Double Unders
8 x Thrusters
60 x Double Unders
6 x Thrusters

WOD 3:
10/8/6/4/2
Power Cleans @ 50% 1RM
Toes to Bar

WOD 4:
21/15/9
Wall Balls
Pull ups

Partner A does WOD 2 then WOD 4, whilst Partner B does WOD 1 then WOD 3. Once both athletes have completed their WODS, they swap. Record total time taken. 30 minute cutoff.

Thursday

3-3-3-3 Dead Lift

Then 4 x Rounds:

10 x 4 count tempo Deadlifts @ 60% 3RM

Rest 40 seconds

AMRAP SPRINTS

1) AMRAP 4:

10 x Burpee Box Overs

10 x Knees to Elbows

then

2) AMRAP 4:

10 x Push Ups

10 x KB Swings

Combine rounds for total score

Wednesday

AMRAP 16:

2 x Muscle Ups, 4 x Ring/ Strict pullups, 6 x Ring Rows

8 x Hang power snatch (30/20 - 40/30 - 50/40)

16 x Wall Balls

25m Bear Crawl. 

Tuesday

3-3-2-2-1 Power Clean

AMRAP 12:

9 x Dead Lift

6 x Power Clean

3 x Front Squats

20 x Double Unders

L1 - 50%, L2 & L3 - 60% 1RM Power Clean

Monday

4 x Rounds for time:

Run (L1 200m, L2 & L3 400m)
10 x Pullups (L3 Chest to Bar)
20 x Box Jumps/ Step Ups (24/20)