Friday 30th June 2017 Strength – 5 Alternating sets: 3 Single Arm Strict Press 1 Min Handstand Hold Conditioning – 8 Rounds for time: 20 Double Unders 5 Toes to bar 5 Clean & Jerk 50/35

Wednesday 28th June 2017 Strength – 5 x 1 Power Snatch + 2 Overhead Squat Conditioning – Five Rounds for time: 10m DB Lunge 12 Push Ups 200m Run

Tuesday 27th June 2017 Conditioning – In pairs, 16 Min AMRAP 40 KBS 40 Box Jumps 40 Burpees 80 Wall Balls Then; 1000m Run for time

Monday 26th June 2017 Strength – Pause Front Squat 5×2 Conditioning – 15 Min AMRAP: 3 Deadlifts 110/75 3 Hang Cleans 3 Push Press 50 Double Unders

Thursday 22nd June 2017   Mobility – Shoulder mobility   Conditioning – 3 x 5 Min AMRAP 20 Air Squats 10 Push Press 42.5/30 5 Toes to bar 1 Bar Muscle Up Rest 1 min between rounds

Wednesday 21st June 2017   Strength – Dead lift 5-5-3-3-1   Conditioning – 7 Min AMRAP 2 DB Snatch 10 Double Unders   Note: Reps increase by 2 Snatch and 5 Double Unders every round e.g. 2 DBS 10 DU — 4 DBS 15 DU — 6 DBS 20 DU

Tuesday 20th June 2017   Strength – 5 Alternating Sets 5 Dumbbell Push Press Max Effort Ring Rows   Conditioning – 3 Rounds for time 500m Run                                                   10 Clean and Jerks 20m Lunge

Monday 19th June 2017   Strength – Back Squat 5-5-3-3-1   Conditioning – 3 Rounds for time: 20 Box Jumps 700m Run   Note: If the weather gods are nice, we’ll move the jumps outside.

Friday 16th June 2017   Strength – Gymnastics midline   Conditioning – In 12 minutes: 1 minute of double-unders 1 minute of Cleans 2 minutes of double-unders 2 minutes of Clean & Jerk 3 minutes of double-unders 3 minutes of Burpee over Bar