Friday

Partner WOD:

2 x Rounds for Max Reps

3 MINS - Max Cal Assault Bike
3 MINS - Max Front Squat (30/20)
3 MINS - Max KB Swings (L1 16/12, L2 & L3 24/16)
3 MINS - Max Pull Ups

1 x person working at a time, swap as required.

Thursday

AMRAP 22

25 x Pull Ups
400m (L1 200m)
25 x Push jerk (L1 & L2 40/30, L3 50/40)
400m (L1 200m)

25 x Box Jumps

400m (L1 200m)

25 x T2B

400m (L1 200m)

Wednesday

21/15/9

Power clean (40/30, 50/35, 70/50)

Bar Facing Burpees

Wall Balls

Tuesday

15 minutes - 3RM OH Squat or OH Squat skills

OTMEM 8 - 

2 x Complex:

1 x Power Snatch

2 x Snatch

3 x OH Squat

Choose weight that supports heavy but unbroken sets

Monday

6 RFT

7 x Deadlifts (60/40, 80/60, 100/80kg)
7 x HSPU
200m

20 MIN TIME CAP