Mondays
Supine row 4 sets x max reps with 1 second pause at chest
Back rack lunges
5 x 12 Across
WOD 15 Min time cap
Pairs WOD
30 Burpees
30 Snatch
30 pull ups
20 Burpees
20 Snatch
20 Pull ups
10 Burpees
10 Snatch
10 Pull ups
RX 40/25, RX+50/30kg
Tuesday
Deadlifts
• Week 2: 5 x 3 x 75%
Floor Press 5 x 10 across,
WOD 8 Minute AMRAP
1-2-3-4-5….
Climbing
Squat clean
Push press
Press up
RX 50/30kg
RX+ HSPU & 60/35kg

Wednesdays
30 seconds Banded Hand stand
50 Stiff leg hops
30 seconds Banded handstand
12 mins alternating
20-30 seconds Handstand free stand off wall
2 x bar muscle ups
WOD 10 rounds
4 KB Clean & Press left
2 Chest to bars
4 Clean & Press Right
2 toes to bar
RX 16/12kg
RX+ 24/16kg & 3 C2B & 3 T2B
Thursdays
Front Squats Every 2 mins
5 x 8 Climbing,
L-Sits EMOTM for 6 mins
Hold knees up & extend leg 1 at a time 3 each leg.
WOD 4 rounds for time
10 Jump squats ( touch floor with hands)
20 Sit ups
30 Lunges
200m run

Fridays
Every 90 seconds
Warm up from hip, pause through movement
6 x 1 muscle + 2 ohs
6 x 2 Power cleans Climbing
Strict toes to bar 3 x Max
WOD 5 rounds for time
20 Wallballs
5 Clean & press
2 Box jumps 24/30
RX 50/30 RX+ 60/35kg
Saturday
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar