Monday

5 RFT

5 x Clean & Jerks @60% 1RM (L3 Squat Clean & Jerk)
10 x Box Jumps/ Step Ups (20"/24")
Run (L1 200m, L2 & L3 400m)

Friday

"Pet rock day"

In pairs complete the following for time:

60 x Pushups (swap every 10)
80 x Wall Balls (swap every 10)
100 x Burpees (swap every 10)
60 x KB Swings (swap every 10)
80 x Pull ups (swap every 10)
100 x Box Jumps (swap every 10)

- Each team has a pet rock (a 16kg KB or a 15kg Plate).
- Whilst one person is working, the other person must hold the pet rock (male - overhead, female - anywhere above waist).
- The pet rock isn't allowed to touch the body and if it is put down, the working partner must pause, until the pet rock is back in position.

Thursday

10 Minutes: 

Skills: Hand Stand Push Up Progressions (L1 & L2)

Skils: Hand Stand Walk  (L3)

5 RFT:

10 x HSPU

10 x Dead lift @ 50% 1RM

Sprint (L1 & L2 200m, L3 400m)

Wednesday

"Elizabeth"

21/15/9

Power Cleans (60/45)
Ring Dips (L1 Banded or Box, L2 Banded or 2 count lowers, L3 Rx'd)

Alternative to Rx'd weight for benchmark, complete Power Cleans @ 60% 1RM

Tuesday

10 minutes to establish 1RM Push jerk.

AMRAP 16

8 x Toes To Bar
8 x Push Jerk (L1 @ 50% 1RM, L2 & L3 @ 60% 1RM)
16 x KB Step Up 20" (L1 16/12, L2 24/16, L3 32/24)