Thursday 30th May 2019 Strength – 15 min for quality Tyre Drags 25m forward 25m backwards Conditioning – For time: Buy In – 500m Row 5 Rounds; 40 Double Unders 12 Wall Balls 12 Single Arm Kettlebell Swings 24/16 (6L/6R)

Wednesday 29th May 2019 Strength – Power Clean & Push Jerk 5×2+1 Conditioning – For Time: 20-40-60-80-100 Double Unders 10-8-6-4-2 DB Hang C&J

Tuesday 28th May 2019 Strength – 100 Barbell Rows for quality Conditioning – 18 Min AMRAP 3 Chest to Bar 5 Cleans 62.5/45 7 Dumbbell Snatch 22.5/15 (7L/7R) 9 Box Jumps 100m Run Note: 16 mins conversational with final 2 mins max intensity

Monday 27th May 2019 Strength – Five rounds for quality 8 Front Squat 8 Strict Chin ups Note – increase weight of the FS each round. Aim to have to Chin ups down in 2 sets or less. Use bands as needed and scale to ring rows. Conditioning – 3 Rounds for time: 10 Deadlifts …

Saturday 25th May 2019 Pairs WOD Part a) 3 Rounds for time: 10 Sumo DL High Pull 30 Double Unders 10 Dumbbell Hang Clean & Jerk (5L/5R) 22.5/15 Part b) 1600 m Run

Thursday 23rd May 2019 Strength – 100m Odd weighted lunge Conditioning – 12Min AMRAP 12 Wall Balls 6 Clean & Jerks 62.5/45 6 Toes to Bar

Wednesday 22nd May 2019 Strength – Cleans 5-5-3-3-1 Conditioning – For Time Double Unders 60-50-40-30-20 Deadlift (140/110) 10-8-6-4-2

Tuesday 21st May 2019 Skill – Vertical Jump & Broad Jump Conditioning – 5 Rounds for time: 10 KBS 24/16 10 Knee ups 10 Russian Twists 9/6 400m Run

Monday 20th May 2019 Strength – 3 Rounds for quality 12 Strict Dumbbell Press 12 Ring Rows/6 Strict Pull Ups Conditioning – For Time Buy In – 500m Row 3 Rounds; 12 Front Squat 12 Box Jump 12 Burpees Buy out – 500m Run