Monday

10 RFT

10 x KB Goblet Squats (16/12, 24/16, 32/24)
10 x Push Ups
10 x Alt OH Plate lunges (10/5, 15/10, 20/15)
100m (50m forwards/ 50m Backwards)

9:30am WOD only

Saturday

OTMEM 20:

Odds - 3 x Clean & Jerks (40/30, 55/40, 70/50)

Evens - Max Double Unders

Work until you accumulate 500 double unders.

Friday

PARTNER WOD

AMRAP 20

3 - 6 - 9 - 12 - 15 ETC

Pull Ups (L3 C2B)

Push Press (L1 30/20, L2 & L3 40/30)

Air Squats

Partner a completes 3 of each, then partner b completes 3 of each, then partner a completes 6 of each, then partner b completes 6 of each etc.

Thursday

2 RFT (22 MIN CAP)

20 x HSPU

400m (200m)

20 x T2B

400m (200m)

20 x Deadlifts (60/40, 70/50, 80/60)

400m (200m)

20 x Burpees

400m (200m)

20 x KB SDHP (L1 24/16, L2 & L3 32/24)

400m (200m)

Wednesday

10 minutes - 1RM Thruster

OTMEM 10

Odds - 5 x Thrusters @ 60% 1RM
Evens - 6 x Box Jumps (26/24)

AMRAP 3:

Thrusters (30/20)