Friday

Hero WOD 'Murph'

Partner WOD for time:

1.6km Run (800m each)
100 x Pull ups
200 x Push Ups
300 x Squats
1.6km Run (800m each)

One person working at a time, Split reps as required. Run can be completed together.

Thursday

AMRAP 18:

20 x KB SDHP (L1 & L2 24/16, L3 32/24kg)
25m x KB Walking Lunge
Run (L1 & L2 200m, L3 400m)

Wednesday

OTMEM 10: 3 x OH Squats (L1 30/20, L2 40/30, L3 60/40)

3 RFT

10 x Power Snatches* (L1 30/20, L2 40/30, L3 60/40)
Run 200m
15 x Ring Dips

*L1 Hang Snatches.

Tuesday

3-3-3-3-3 Back Squat

AMRAP 9:

15 x Air Squats
10 x Push Ups
5 x Pull Ups (Jump Chins)
10 x KB Swings (L1 16/12, L2 & L3 24/16)
15 x Box Jumps

Monday

AMRAP 14:

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

Thrusters (L1 x 40 @ 30/20, L2 x 60 @ 40/30, L3 x 80 @ 40/30kg)

90 x Double Unders ( x 2 single Unders)

Max burpee bar jumps