Monday
EMOTM for 5 mins
2-4 Archer pull ups
Front Squat 5 x 5 Across
WOD 16 Minute AMRAP
Partner relay
5 Pull ups
5 P. Clean & Press
RX 50/30kg
RX+ 60/35kg
Tuesday
Warm up: With bar
4 x OHS squats
4 x Snatch balance
4 x Muscle snatch (Turnover focus)
4 x Tall snatch
E2m For 12 Mins
1 high pull + 2 Snatch Climbing
30 second Hollow body Plank
EMOTM for 4 mins
20 second hollow body plank shoulder taps
WOD 5 rounds for time
20 Air squats
10 Burpees
100 m run
60 second rest
Wednesday
Box Jumps
EMOTM 5 x 3 Climbing
CORE:
6 mins alternating
Partner hollow body lifts
Benchmark WOD
Fight Gone bad:
Three rounds of:
Wall-ball, 9/6kg,(Reps)
Sumo deadlift high-pull, 35/25kg(Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/20kg (Reps)
Row (Calories)

Thursday
E2m For 12 Mins
1 high pull + 2 Clean Climbing,
1 x 20 rep max Front squat (Must add weight from last week)
WOD 8 rounds for time
20 Double unders
10 Press ups
5 Toes to bar
Friday
Deadlift 3 x 5 @ 70%,
3 x Chin ups + 5-20 second hold
WOD 3 rounds for time
400m Run
20 Lunges 20/24kg
10 Pull ups
RX+ 2 kettebells 40/32kg
Saturday
9:45am
Saturday
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
12 Min amrap
100m run
15 KB swings
10 Step ups
5 Press ups
11am
TBA