Monday

10,9,8,7,6,5,4,3,2,1

Push Press (40/30)
200m

Straight into

1,2,3,4,5,6,7,8,9,10

Front Squats (40/30)
200m

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Time Cap 25 minutes.

Saturday

AMRAP 16

Hang squat clean thruster (40/30)

Every minute stop and complete 5 x Burpees (and at the start)
At the 8 minute mark stop and complete 1 x 400m Run.
Record total thrusters

MOD 1: 30/20kg

Friday

AMRAP 30:

30 x Shoulder to Overhead (50/40)

100m

30 x Front Rack Alt Lunges

100m

30 x Wall Balls

100m

30 x Box Overs

100m

30 x KB Swings (24/16)

100m

MOD 1 - 30/20kg

MOD 2 - 32/24kg

Split reps evenly as required, 1 person working at a time. Evening WOD at 5:30pm instead of 6pm.

Thursday

4 RFT

15 x Power Snatch (40/30)

20 x BF Burpees

25 x Box Jumps 

MOD 1 - 30/20kg

MOD 2 - Full Snatch 50/40kg

Wednesday

10 minutes - Ring Dip Progressions

"Elizabeth"

21/15/9

Power Cleans (60/45)

Ring Dips

MOD 1 - 40/30kg, Box Dips.