Monday
Every 2 mins
C & J 5 x 1 95%
Clean pull 3 x 2 110%
Pairs WOD 14 Minute Amrap 
Alternating in relay format 1 round each
2 Power cleans
2 Front squats
8 Bar over burpees
RX 50/30kg
RX+ 65/40kg
Tuesday
Every 2 mins
Power snatch 5 x 1 95%
Overhead squat 5 x 1
WOD 21-15-9
Handstand push ups
Pull ups
 

Wednesday
Tabata 
Handstand hold
Strict chest to bars / Muscle ups
EMOTM Alternating for 6 mins 
2 x Turkish get ups Each side
5 Strict leg raises on bar (straight legs)
WOD 15 Minute AMRAP
10 KB swings 28/20kg 
10 Box jumps
10 Ring dips
SC 20/16kg + press ups
SC Chest to bars/pull ups , box HSPU, 24/16kg
Thursday
Every 2 mins
Snatch 5 x 1 95%
Snatch pull 3 x 2 110%
WOD
Chipper 
10 shoulder press
15 Overhead squats
20 push press
25 front squats
30 push jerks
35 back squats
RX 50/30kg
Friday
Every 2mins
Power clean & jerk 5 x 1 95%
Back squat 3 x 2
WOD For time (20 mi time cap)
75 air squats
50 pull ups
20 ring dips
50 air squats
35 pull ups
15 ring dips
25 air squats 
20 pull ups
10 ring dips
SC jumping pull ups and press ups

Saturday
Saturday
Warm up 
EMOTM alternating x8
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
6 K2C
7 Box step ups
8  Push press with bar