Monday

AMRAP 5:

10 x Shoulder to Overhead (L1 & L2 40/30, L3 50/40)
20 x Double Unders

Rest 2 minutes

AMRAP 10:

6 x Thrusters (L1 & L2 40/30, L3 50/40)
10 x Pull Ups (L3 Chest to Bar)
100m

Levels test day and Inhouse throwdown/ awards dinner entry forms now available online in the members only Facebook group.

Friday

Partner WOD:

Total reps in 16 minutes of:

50 x Pull Ups (swapping every 5)
50 x Power Cleans @ 50% 1rm (swapping every 5)
50 x Burpee Box Jumps (swapping every 5)
50 x Push Jerk @ clean weight (swapping every 5)
200 x Double Unders (x2 single unders, swap each time reps are broken)

As many reps as possible in remaining time of:

Alternate Wall Walks or Alternate Bar or Ring Muscle Ups

Working with what we had at the old Box :)

Thursday

For Time:

Part A)

As far as possible 10 minutes:

10,9,8,7,6,5,4,3,2,1
Hang Squat Snatch (L1 optional hang power snatch + OHS) L1 30/20, L2 35/25, L3 40/30
200m

Straight into

Part B)

5 minutes: 1RM Squat Snatch.

Record total reps from part A & weight for part B.

Wednesday

For total reps:

4 rounds:

1 minute: Clean & Jerk (L1 40/30, L2 50/40, L3 Double KB 24/16kg)
1 minute: Wall Balls
1 minute: Push Ups (L3 Rings)
1 minute: Overhead alternate plate lunge (L1 10/5kg, L2 15/10kg L3 20/15kg)

rest 30 seconds between each set.

Tuesday

For Time:

Run L1 400m, L2 & L3 800m
30 x Overhead Squats L1 (front squats) & L2 40/30, L3 50/35)
40 x Pull ups
50 x Ab Mat Situps
40 x SDHP
30 x Box Jumps L1 & L2 24/20", L3 26/24"

18 minute time cap.