Thursday

As far as possible 20 minutes:

100 x KB Swings (L1 16/12, L2 & L3 24/16)

OTMEM - 3 x Pullups/ Jump Chins (complete at the start as well)

Run (L1 & L2 400m, L3 800m)

100 x Wall Balls (L1 x 75)

OTMEM - 3 x Burpees (complete at the start as well)

Wednesday

AMRAP 20:

Sprint (L1 & L2 100m, L3 200m)

25m Over head plate lunge (L1 5/10kg, L2 & L3 10/15kg)

10 x Push ups

25m Bear Crawl

rest 30 seconds

Tuesday

Part A)

'Annie'

50-40-30-20-10
Double Unders (x 2 single unders)
Abmat Situps

Part B)

AMRAP 8:

12 x Push press (30/20, 40/30, 50/40)
24 x Bar Jump Overs

Monday

Part A) for max reps

2 minutes - Air Squats

2 minutes - Toes to Bar

2 minutes - Burpees

Straight into

Part B)

AMRAP 12:

Run (L1 & L2 200m, L3 400m)

1 minute max Double Unders (attempts)

10 x Box Jumps (24/20)

Score total for part A & total double Unders for part B

Friday

Partner WOD:

For time, complete the following, 1 x person completing full round at a time:

12 rounds:

5 x Pull ups
10 x Push Ups
15 x Squats

10 rounds:

5 x Hang Power Snatch (L1 30/20, L2 & L3 40/30)
7 x Burpee Bar jumps
9 x Front Squats

8 rounds:

4 x Strict Ring Row/ Ring Dip (L3 2 x Muscle Ups)
6 x HSPU or 6m Handstand Walk
8 x OH Squat (L1 30/20, L2 & L3 40/30)

Score total rounds. 30 minute Cut Off.