Saturday 27th July 2019 In Pairs – 2 Rounds for time: 20 KB SDHP 24/16kg 20 double unders 20 single-arm OH walking lunges 20 double unders 20 alternating DB snatches 20 double unders 20 DB clean and press 20 double unders 20 KB swings 20 double unders

Friday 26th July 2019 Strength – Push Jerk 3-3-3-3-3 Conditioning – 10 Min AMRAP 12 KBS – Single Arm 32/24 (6L/6R) 12 Push Press 40/30 6 Burpee Box Jumps Overs

Wednesday 24th July 2019 Strength – Power Clean 2-2-2-2-2 Conditioning – 4 Rounds for time: 400m Run 7 Toes to Bar 14 Dumbbell Snatch 22.5/15

Tuesday 23rd July 2019 Strength/Skill – 5 Alternating Rounds 3 Floor Press 6 Pendlay Rows Conditioning – 7 Min AMRAP 15 Wall Balls 30 Double Unders

Monday 22nd July 2019 Strength – Power Snatch 2-2-2-2-2 Conditioning – For time: 30 Burpees 300m Single Arm Farmers Carry AHAP 20 Burpees 300m Single Arm Farmers Carry AHAP 10 Burpees

Friday 19th July 2019 Strength – 8 Min EMOM 2 T&G Power Clean & Direct Jerk Last minute: Max effort Conditioning – For time: 50 Pistols (alternating) 50 One Handed KBS 24/16 50 12″ Target Burpees

Thursday 18th July 2019 Conditioning – For time 40 Wall ball 30 DB Snatch 20 Box jumps 10 Pull-ups 50 sit ups 10 Pull-ups 20 Box jumps 30 DB Snatch 40 Wall ball

Wednesday 17th July 2019 Strength – Power Snatch 2-2-2-2-2 Conditioning – 3 rounds for time of: 4 Wall Walks (RX – 8m Handstand Walk) 30 KB Swings 32/24kg 200m Row (Sprint) 400m Run