For the next 3 weeks our programming will be focusing on increasing your max push and Pull, we will also be testing your new strength gains on some heavy benchmarks WODs.

Monday:
6 sets
Every 3 mins
Max Pull ups no rest max Press ups
WOD Pairs Chipper
50 Synchronised air squats
40 Cleans
30 Box jumps
30 Synchronised air squats
20 cleans
20 box jumps
RX 60/40kg
SC 40/25kg
Tuesday 
6 Sets
Every 3 mins
Ring dips straight into a max time Pull up hold (holding chin over bar)
WOD: 8 Min amrap
15 Double unders
10 Over head lunges
RX 50/30kg
SC 40/20kg

Wednesday
8 sets
In pairs:
Max Archer pull ups
3 Snatch straight into 3 strict press – Climbing
WOD:
2,4,6,8,10,12
Toes to bar
Front squat
Rx 40/20kg
Thursday
EMOTM for 24 MINS:
Min 1: 4 HSPU
Min 2: 4 BOR
Min 3: 4 Pistols
For time:
30 Thrusters
30 Over bar burpees
200m Run
RX+50/30kg
Rx 40/25kg
Friday
Every 2 Mins
10 x 3 Weighted pull ups
WOD
bench mark WOD:
Isobel
30 Snatch for time
RX 60/40kg
Saturday
10am
Every 2 mins for 20 mins
3 x weighted ring dips straight into 5 max effort broad jumps
WOD
4 rounds
10 Goblet squats
20 Kettlebell swings
50 Skips (or 20 double unders)
11am Hero
TBA