Friday

Partner WOD:

AMRAP 20:

2 x Pull Ups (Jump chins)
2 x Clean & Jerk (L1 40/30, L2 & L3 50/40)
2 x Toes to Bar
2 x Squat Box Jumps


Partner A must complete full round whilst Parter B rests. Increase reps by 2 per round.

Partner A completes 2 of each then Partner B completes 4 of each then Partner A completes 6 of each etc.

Thursday

10 minutes: 1RM Jerk

4 RFT:

10 x Strict Press (L1 30/20, L2 & L3 40/30)

20 x Ab Mat Situps (L3 weighted w/- wallball)

Wednesday

AMRAP 8:

8 x OH Squats (L1 30/20, L2 & L3 40/30)

8 x Box Jumps

8 x Ring Dips

AMRAP 6:

2 x Muscle Ups (4 x C2B Pull Ups)

4 x Wall Walks

Tuesday

Spicy "Diane" Sauce

21 x HSPU (L1 Strict pushups)

21 x Deadlifts @ 50% 1RM

200m

30 x Double Unders

15 x HSPU (L1 Strict pushups)

15 x Deadlifts @ 50% 1RM

200m

30 x Double Unders

9 x HSPU (L1 Strict pushups)

9 x Deadlifts @ 50% 1RM

200m

30 x Double Unders

Monday

For Time:

30 x Shoulder to Overhead
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.
30 x Front Squats
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.
30 x Hang Power Snatch
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.
30 x Back Squats
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.

(L1 30/20, L2 40/30, L3 50/40)
Bar to be taken from ground.