Friday

Partner WOD:

Relay Style - Partner A completes 1 x full round, then rests whilst Partner B completes 1 x full round etc.

AMRAP 20

Row 20 Calories
10 x Pullups
10 x Burpee Box Jumps
10 x Deadlifts (80/60)
30 x Double Unders
100m Sprint

Thursday

Benchmark "Nancy"

5 RFT

400m 

15 x O/H Squats (40/30)

Wednesday

10 Mins: 1RM Push Press

L1)

10-8-6-4-2

Knees to Chest
Push Press @ 60% 1RM
Box Jumps (20")
Plate walking lunge (10/5kg)
Wall Walk

L2 & L3)

10-8-6-4-2

Toes to Bar
Push Press @ 70% 1RM
Box Jumps (26/24")
O/H Plate walking lunge (15/10kg)
Wall Walk

Tuesday

L1) 

5 RFT:

10 x SDHP (35/25kg)

10 x Bar Facing Burpees

200m

L2)

5RFT:

10 x SDHP (40/30kg)

12 x Bar Facing Burpees

400m

L3)

5RFT:

10 x SDHP (50/40kg)

15 x Bar Facing Burpees

400m

Monday

10 minutes: 5-4-3-2-1 Squat Clean

AMRAP 20:

3 x Rounds "Cindy"
3 x Squat Cleans (starting at 50% 1RM and adding 5kg/ round)

Cindy:
5 x Pullups (L1 - Any Band or Jump Chins)
10 x Pushups (L1 - Hand Release)
15 x Squats

Record Full rounds and Weight