Mondays
Floor Pressing 5 x 8 across,
In pairs
EMOTM 12 mins
2 x Power clean climbing
WOD Pairs wod for time:
30 pull ups
30 Squat Clean & press
60 Bar over burpees
30 pull ups
RX 40/25kg RX+ 50/35kg

Tuesday
Pairs supine row:
100 in total maintaining quality.
Lunges 5 x 8 Across,
WOD
9 mins
5 pull ups
5 power snatch
5 burpees
RX 40/25, RX+50/30kg
Wednesdays
Tabata – alternating
Tripple unders or double unders
Wall walk & shoulder taps
6 mins coaching
Handstand walks
Every 2 mins for 12 mins
2 bar muscle ups
10m handstand walk (or 30 seconds working on skill on wall)
WOD
3 rounds For time
2 C2B
10 KB Clean and press
2 C2B
10 KB OH lunges
2 C2B
10 HSPU
RX 16/12kg
RX+ 24/16kg
Thursdays
Front Squats 5 x 4 Climbing
EMOTM for 6 mins
l-sits 20 second hold
WOD 9 minute
400m run
AMRAP
20 Air squats
10 Sit ups
5 burpees

Fridays
Every 90 seconds
Warm up from hip, pause through movement
6 x 2 Power snatch
6 x 2 Power cleans Climbing
3 sets
Max Strict toes to bar then 30 seconds HS hold
No rest between sets except walk between
WOD for time
10-9-8-7-6-5-4-3-2-1
Push Press
Toes to bar
RX 50/30
Saturday
9:45 am
In pairs alternating tabata
double unders & pull ups
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute am rap
12 step ups
18 Kettlebells swings
6 press ups