Saturday 20th

Jenkins AMRAP 40, with partner, split however, run together 50 burpees 400m run 50 kb swings 400m run 50 pull ups 50 push ups 400m run...

Thursday 18th

In Pairs you go i go 10 x 200m run each 5 x 400m run each Core L sit accumulate 30 seconds L hang accumulate 60 seconds Plank accumulate 120 seconds...

Wednesday 17th

Strength 6 giant sets for quality. A1.supinated pull up find heavy 6 A2.Strict Press find heavy 9 A3.cossack squat find heavy 9 each side   WOD For time: 15-12-9 Alternating kb snatch each arm 24/16 C2b pull up 7 cut off...

Monday 15th

Weightlifting A.Build to heavy hang power snatch B. Snatch pull 3×3 @ A. 20 minutes     WOD 21-15-9 Burpee over bar Snatch 60/45 15 cut off...