Wednesday 18th September 2019 Strength – Push Press 3-3-3-3-3 Conditioning – For Time Buy In – 500 m Run Then 3 Rounds: 10 Box Jump Overs 6 Clean & Jerk 62.5/45 6 Thrusters Buy Out – 500m Run

Tuesday 17th September 2019 Conditioning – For Time: 25 Kettlebell Swings 32/24 25 Sit Ups 400m Run 20 Kettlebell Swings 20 Sit Ups 400m Run 15 Kettlebell Swings 15 St Ups 400m Run 10 Kettlebell Swings 10 Sit Ups 40m Run 5 Kettlebell Swings 5 Sit ups

Monday 16th September 2019 Strength – Kettlebell Squat 4 x 20 reps Conditioning – 10 Min AMRAP 2 Deadlift 140/110 8 Box Jumps 10 Wall Balls 12/9 Run 200m

Friday 13th September 2019 Strength – Power Clean + Push Jerk 1+1 x 5 Conditioning – Max rounds in 10 minutes Row 150m 12 Box Jumps (24/20 inch) 12 Dumbbell Snatches (6L/6R) 9 Knees to Elbows

Thursday 12th September 2019 Strength – 12 mins for quality: 2 TGU (1L/1R) 10 Weighted step ups (5L/5R) 10 Standing Twists Conditioning – 10 Min AMRAP Buy In – 500m Row Then; with remaining time 6 Cleans 60/40 12 Sit ups (6 TTB RX) 30 Double Unders

Wednesday 11th September 2019 Strength/Skill – Kipping Pull up Conditioning – For time 25 Burpees Run 400m 25 Pull ups Run 400m 25 Shoulder to Overhead 50/35 Run 400m 25 Wall Balls Run 400m 25 Box Jump Overs

Monday 9th September 2019 Strength – Hang Snatch + Overhead Squat 5 x 2 + 1 Conditioning – 5 rounds 16 Single Arm KBS 32/24 (8/8) 10 Single Arm S2OH (5/5) 5 Burpees 100m Sprint