Friday

Partner WOD:

AMRAP 25:

1.2km Run (swap every 200m)

60 x OH Squats 25/15kg, 35/25kg, 45/30kg (Swap every 10)

120 x Abmat situps (Swap every 20)

90 x Front Squats (Swap every 15)

120 x KB Swings 16/12, 24/16, 32/24 (Swap every 20) 

120 x Back Squats (Swap every 20)

Thursday

10 mins: 1RM Thruster

21/15/9

Thrusters (L130/20, L2 & L3 40/30)

Lateral Bar Burpees

Wednesday

For Time:

100 x Double Unders (x2 single unders)

50 x KB Swings (16/12, 24/16, 32/24)

40 x Push Ups

30 x Box Jumps

20 x Overhead Walking Lunge w/- plate (10/5kg, 15/10kg, 20/15kg)
10 x Wall Walks

Run (L1 400m, L2 600m, L3 800m)

Tuesday

"Karen"

For Time:
Wall Balls (L1 x 100, L2 x 125, L3 x 150)

L3 - Every time you break complete 10 x Abmat sit-ups.

Monday

10 minutes:
1RM Front Squat

AMRAP 12:

6 x Front Squats @ 50% 1RM
9 x Burpee Box Overs
12 x Toes to Bar
100m