Friday 18th

Strength Muscle ups practice: break up where needed (15 minute cut off) 30 ring rows 20 rings to chest 20 strict dips with turn out from muscle up 10 strict muscle ups   EMOM 10 minute alternate last set AMRAP of both movements 15 C2B 15 HSPU On 15 minutes...

Thursday 17th

Strength Clean 7-5-3   WOD 5 minute AMRAP 60/45 5 power clean 5 thruster 5 burpees over bar Rest 5 minutes 5 minute AMRAP 5 power cleans 5 front rack lunges each leg 5 Burpees over bar  ...

Wednesday 16th

WOD: Hang Snatch 3-3-3 Push Press build to heavy set of 5-5-5-5-5 with 5 count negative 5 sets of 10 strict toes to bar, max kipping toes to bar 2.4km time trial...

Tuesday 15th

WOD 5 Rounds for time: 250m row 5 muscle ups   At 20 minute mark complete 4 rounds 50 double under 20 push...

Monday 14th

Strength On the 2 minutes, build in weight Deadlift 12-12-12 Power clean 6-6-6 Squat Clean 3-3-3   WOD 3 rounds For Time 60/45 10 push press 10 front squats...