Thursday

For Time:

Run (L1 200m, L2 & L3 400m)
13 x Back Squats (L1 30/20, L2 & L3 45/30)
Run (L1 200m, L2 & L3 400m)
13 x Strict Press (L1 30/20, L2 & L3 45/30)
Run (L1 200m, L2 & L3 400m)

13 x Front Squats (L1 30/20, L2 & L3 45/30)

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

13 x Strict Press (L1 30/20, L2 & L3 45/30)

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

13 x Over Head Squats (L1 30/20, L2 & L3 45/30)

Wednesday

15 minutes: Work to a 1RM Split Jerk.

Custom "Grace"

30 x Clean & Jerks @ 60% 1RM Split Jerk.

Tuesday

For Time:

Run (L1 200m L2 & L3 400m)

20 x Ring Dips 

25 x Burpee Box Jumps

30 x Toes to Bar

30 x KB Swings (16/12, 24/16, 32/24)

25 x Push Ups

20 x HSPU (L1 4 x 10 sec HS Hold)

Run (L1 200m L2 & L3 400m)

20 Minute Cut-off

Monday

10 Minutes: Work to a 2RM Shoulder to Overhead

10  9  8  7  6  5  4  3  2  1:

Shoulder to Overhead @ 60% 2RM
Pull Ups
x 3 Double Unders (x6 single unders)

Friday

Partner WOD:

AMRAP 25 Minutes:

7 x Wall Balls
7 x Hang Power Cleans (40/30, 50/40, 70/50)
7 x Box Jumps (20")
7 x Burpees
7 x Pull Ups

100m sprint

Swap with partner after every full round.