Friday

Partner WOD

AMRAP 20:

7 x Wall Balls

7 x Pullups (jump chins)

7 x Burpees

7 x SDHP (35/25, 40/30, 50/40)

Swap after completing a full round.

Thursday

Death by Power Clean @ 75% 1RM

1st minute - 1 x rep

2nd minute - 2 x reps

3rd minute - 3 x reps

Continue until unable to complete required reps per minute

Wednesday

AMRAP 14

Buy in:
40 x KB Swings (16/12, 24/16, 32/24)
30 x Burpees
20 x Alternate KB snatches

In remaining time complete AMRAP:

7 x Toes to Bar
7 x Push Ups
100m Sprint

Record total rounds + reps.

Tuesday

10 x Minutes: work to 1RM snatch (power or squat)

Then:

EMOM 16

1st - 3 x muscle ups or max chin ups + max ring/box dips

2nd - 3 x Snatches @75% 1RM

3rd - 10 x Wall Balls

4th - 30 x Double unders or 40 seconds max attempts.

Monday

For Time:

Buy in Run - L1 600m, L2 800m, L3 1000m

10,9,8,7,6,5 x Dead Lifts @60% 1RM (max 120/85kg)
5,6,7,8,9,10 x HSPU

Complete 10 x DL and 5 x HSPU, then 9 x DL and 6 x HSPU etc.

18 min time cap.