Wednesday

AMRAP 15:

2 x Power Cleans (L1 50/40, L2 70/50, L3 90/60)
4 x HSPU (L3 Strict)
12 x Toes to Bar
14 x KB Swings (L1 & L2 24/16, L3 32/24)

Tuesday

15 minutes: 1RM Jerk

3 RFT:

12 x Shoulder to Overhead (L1 40/30, L2 @ L3 50/40)

8 x Box Jumps

6 x Front Squats

200m

Monday

For time:

3/6/9/12/9/6/3

Thrusters (L1 30/20, L2 & L3 42.5/30)

Bar facing burpees

then straight into:

200 x Double Unders (x2 single unders)

Record total time.

Friday

"Partner WOD"

AMRAP 20:

15/12/9/6/3

Pull Ups

Dead Lifts @ 50% 1RM

Partner A completes 15 x pullups and 15 x Deadlifts whilst partner B runs 200m. Whoever finishes first, rests until your partner finishes, then swap over. each person completes 15 of each then 12 of each etc. If you both complete entire amount of reps with time left on the clock, begin again at 15 of each.

Record total reps.

Thursday

AMRAP 7

10 x Hanging power snatch (L1 30/20, L2 40/30, L3 50/40)

4 x Ring or bar Muscle Ups (5 x Pull ups + 5 ring dips)

straight into: 

AMRAP 7

12 x OverHead Squats (L1 front squats 30/20, L2 40/30, L3 50/40)
8 x Toes to bar (L1 x 10, L2 x 15, L3 x 20)