Thursday 24th October 2019 Strength – 10 Min EMOM 3 Hang Cleans Conditioning – 10 Min AMRAP 2 Bar Muscle Ups 6m Handstand Walk 12 Kettlebell Swings 32/24

Wednesday 23rd October 2019 Strength – Deadlift 3-3-3-3-3 Conditioning – For Time: Buy In – 500m Run Then; 21-15-9 Reps Overhead Squats 50/30 Burpee over bar

Monday 21st October 2019 Strength – Back Squat 5×5 Conditioning – 7 Min AMRAP 5 Clusters 50/35 10 Russian Twists w Wall Ball 100m Sprint

Friday 18th October 2019 Strength – Power Cleans 3-3-3-3-3 Conditioning – 2 Rounds of Tabata Left SA KBS Box Jump Right SA KBS Ring Rows

Thursday 17th October 2019 Strength – 1RM Front Squat Conditioning – For reps: 5 Min AMRAP 20 Wall Balls 10 Burpees 5 Min Rest 5 Min EMOM 2x50m sprints ME Double Unders

Wednesday 16th October 2019 Strength – Weighted Plank Holds 5 x 1 minute Conditioning – 3 Rounds for time: 5 Hang Cleans 3 Front Squats 1 Shoulder to Overhead 400 m Run

Tuesday 15th October 2019 Conditioning: In pairs – For Time Buy In: Run 800 m 100 Air Squats 80 Push Ups 60 Push Press 40/30 40 Burpees 20 Snatch 10 Pull Ups (RX = Bar Muscle Ups) Buy Out: Run 800 m

Monday 14th October 2019 Strength – Hang Snatch 2-2-2-2-2 Conditioning – 3 Rounds for time: 16 Burpee Box Jumps 16 Single Arm KBS 24/16 16 Goblet Squats