Wednesday

As far as possible in 8 minutes:

Buy in: Run (L1 400m L2 & L3 800m)

AMRAP in remaining time:

30 x Wall balls

30 x Toes to bar

30 x Burpee Box Jumps

Then straight into:

4 minutes:

1RM Clean & Jerk

Record total reps & weight for Clean & Jerk.

Tuesday

AMRAP 20:

10 x Power Snatches (L1 30/20, L2 40/30, L3 50/40)

10 x Box Jumps (24/20")

10 x Pull Ups

200m (L1 100m)

Monday

10 minutes: 1RM Squat Clean

For Time:

10-8-6-4-6-8-10

Squat Clean @ 50% 1RM

Burpee Bar Jumps

Ring Dips

Great work to everyone who competed on the weekend!!

Friday

Partner WOD: 6am & 9:30am Only

AMRAP 20:

10 x Thrusters (L1 30/20, L2 & L3 40/30)
15 x Pull Ups
20 x Push Ups
30 x Squats.

Split reps/ rounds however you see fit.

Thursday

For Time:

50 x Wall Balls

40 x KB Swings (L1 16/12, L2 24/16, L3 32/24)

30 x Pull Ups

20 x Burpees

10 x Wall Walks 

12 minute cut-off.