Thursday

For Time:

800m

30 x Thrusters (40/30kg)

30 x Ring Dips

400m

30 x KB Swings (24/16kg)

30 x Box Jumps (24/20")

200m

30 x Knees to Elbow

30 x Burpee Bar Touch

MOD 1 - 20 x Reps, 30/20kg, 16/12kg

MOD 2 - 40 x Reps, 32/24kg

Wednesday

10 Mins - 1RM Strict Press

OTMEM 8

Odds - Max Strict Press @ 75% 1RM

Evens - 8 x Burpee Box Overs

AMRAP 7:

8 x Toes to Bar

16 x Hang KB Snatches (24/16)

100m

MOD 1 - 16/12kg

MOD 2 - 32/24kg

Tuesday

A) Every 90 seconds for 9 Minutes:

3 x Front Squats
Increase weight each round to finish with heavy, but unbroken sets.

B) AMRAP 14:

20 x Double Unders
10 x Deadlifts (60/40kg)
8 x Hang Power Cleans
6 x Front Squats

MOD 1 - 40/35kg
MOD 2 - 70/50kg

Monday

9:30am Only, no class cap.

Mystery Teams WOD.

Sunday

A) 10 Minutes:

1RM Thruster

B) For Time:

15/12/9

HSPU

Overhead Squats (40/30)

400m Wall Ball Carry

MOD 1 - 30/20kg
MOD 2 - 50/40kg

10 minute time cap

C) 5 RFT:

200m sprint

30 seconds rest