Friday

Partner WOD:

AMRAP 15:

200 x Double Unders (Swap every 20)
150 x Grinders (Swap every 15)
100 x Push Ups (Swap every 10)
50 x Wall Walks (Swap every 5)

Straight into:

AMRAP 8:

1 x Squat Clean Thruster (L1 40/30, L2 & L3 40/50)
1 x Bar facing Burpee.

Swap after completing 1 of each movement.

Thursday

For Time:

Buy in: Run 800m (L1 400m)

21/15/9

Wall Balls

Hang Power Cleans (L1 30/20, L2 40/30, L3 50/40)

Cash Out: Run 800m (L1 400m)

Wednesday

OTMEM 16

1st Minute: Max Calorie Row
2nd Minute: 6 x Burpee Box Jumps
3rd minute: 8 x Thrusters (L1 30/20, L2 40/30, L3 50/40)
4th Minute: 100m Sprint

Record total calories.

Tuesday

For Time:

20 x KB Swings
400M KB Carry (L1 200m)
20 x Alt KB Snatches
400M KB Carry (L1 200m)
20 x KB Goblet Squats
400M KB Carry (L1 200m)

20 x KB SDHP

400M KB Carry (L1 200m)

- L1 16/12, L2 24/16, L3 32/24

- 20 minute time cap.

- Every time you stop, complete 5 x burpees (includes whilst on the run)

Friday

Partner WOD

AMRAP 25:

8 x Pull ups
16 x Wall Balls
32 x Double Unders

Swap after completing 1 x full round.