Tuesday 27th

Strength Front Squat 3-3-3-3-3 buildup then hold across last set drop 50% do 20   WOD For time 21/15/9 of double unders power clean 60/45   Finisher: 400m run 40 rdls 400m...

Monday 26th

Strength Muscle ups practice: break up where needed 20 minute cut off 30 ring rows 20 rings to chest 20 strict dips with turn out from muscle up 10 strict muscle ups   WOD Mary 20 minute AMRAP 5 HSPU 10 pistols 15 pull...

Friday 23rd

WOD Overhead Squat 10-8-6-4-2 increase load sets, completed sets on 3 minute clock Rest 6 minutes set up equipment On the 3 minutes complete for 5 rounds 12 Deadlifts 9 Hang power clean 6 push...

Thursday 22nd

Strength 30 muscle ups for time WOD 1km row Then 4 rounds for time 25 pull ups 25 ring dips Finisher: 100 pushups for time

Wednesday 21st

Strength Build to heavy set of 5 alternating KB clean 5 alternating KB press   WOD Complete as many rounds and reps as possible in 6 minutes of rest 4 minute repeat x 4 200m run 30 double unders 30 step ups 30 wall...

Tuesday 20th

WOD On the two minutes complete both for 4 sets: Power Clean 5 Handstand pushups 5 2 minutes rest On the two minutes complete both for 4 sets: Front squat 10 Pull up 10 2 minutes rest Then 3 rounds for time For time 15 KB swings 15...