Friday

Partner WOD:

AMRAP 20

One person working at a time, in 60 seconds:

5 x Pull ups
Burpee Bar Touches (L1 x 4, L2 x 6, L3 x 8)
Max reps in remaining time - Hang Power Cleans (L1 40/30, L2 50/40, L3 60/50)

Partner A starts, and completes required reps in 60 seconds, then rests for 60 seconds whilst partner B works, swapping every minute.
Each time you start a new round, begin with the 5 pull-ups.
Record total combined reps for power cleans only.

Thursday

5RM Squat Clean

5 x 5 Touch n go squat cleans @5RM
rest 90 seconds between sets

AMRAP 7:

8 x Box Jumps (24/20')
8 x Toes to Bar

Wednesday

For Time:

3 RFT

30 x Double Unders
20 x SDHP (L1 30/20, L2 & L3 40/30)
400m (L2 200m)

Tuesday

For time:
5 x rounds Cindy
20 x Deadlifts @ 50%1rm
4 x rounds Cindy
15 x Deadlifts
3 x rounds Cindy
10 x Deadlifts
2 x rounds Cindy
5 x Deadlifts

1 x round of Cindy = 5 x pull-ups, 10 x push-ups, 15 x Squats

18 minute cutoff.

Monday

Buy in:

400m Run (L1 200m)
40 x Squats
30 x Ab mat situps
20 x Push Ups
10 x Strict pull ups

Rest 2 minutes

AMRAP 9:

10 x Hang Power Snatches (L1 30/20, L2 40/30, L3 50/40)
10 x Burpees
10 x KB Swings (L1 20/12, L2 24/16, L3 32/24)

Record reps for AMRAP.