Saturday

8 RFT:

3 rounds - 5 x Thrusters, 5 x Burpees
100m Sprint
10 x Box Jumps
10 x KB Swings
100m Sprint
10 x Wall Balls
30 x Double unders
100m Sprint
60 x seconds rest

40 minute cut off

Friday

Partner WOD:

For Time - 

18 - 15 - 12 - 9 - 6 - 3

Overhead Squats (L1 30/20, L2 & L3 40/30)

Toes to Bar

Alternate KB Snatches (L1 16/12, L2 & L3 24/16)

Partner A completes 18 OHS, then swaps with Partner B, Then completes 18 toes to bar, then swaps, then 18 KB snatches then swaps. Continue with remainder of reps, swapping out after completing required reps of each movement.

Thursday

AMRAP 14:

4 ROUNDS:

8 x HSPU

8 x Hang Power Clean (40/30, 50/40, 60/50)

8 x Bar Facing Burpees

in remaining time complete:

AMRAP Bar Muscle Ups (C2B Pull ups, Jump C2B Pull Ups)

Wednesday

For Time: 

21/15/9

Deadlifts (60/40, 80/60, 100/75)

x 2 Wall Balls

Straight into:

21/15/9

Box Jumps

x 2 Double Unders

Tuesday

2 - 2 - 2 - 2 - 2 - 2

Clean & Jerk

2 mins - Max Wall Walks