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Thursday 1st November 2018 Strength/Skill – 5 Alternating Sets: 3 Strict Press AHAP 6 Push Press Max Effort Ring Rows Conditioning – 16 Min AMRAP 400m Run 10 Push ups 10 Sit ups 10 Pull ups Note: in pairs, split the work however you want. While one partner is working, the other holds front rack …

Wednesday 31st October 2018 Strength – 200m Weighted Walking Lunges Conditioning – For Time: 50-40-30-20-10 DUs 25-20-15-10-5 KBS 24/16 3 burpee EMOM, 15 Min time cap

Monday 29th October 2018 Strength – Hang Squat Clean 4-4-4-4-4 Conditioning – 7 Min AMRAP (in pairs) 7 Push Press 42.5/30 5 Deadlift 140/110 100m Run Then; For time: 30 Synchro Burpee over Bar

Friday 26th October 2018 Strength – Sumo Deadlift 3-3-3-3-3 Conditioning – 3 Rounds for time 60 Double Unders 10 Pull Ups 5 Cleans 100/65

Thursday 25th October 2018 Strength – Handstand Holds Conditioning – In Pairs for time: 2000m Run 100m Bodyweight lunges 80 Sit Ups 80 Plate Ground 2 Overhead 20/15 40 Push Ups Note: Split as needed, one working at a time.

Wednesday 24th October 2018 Strength – Goblet Squats 3×20 Conditioning – 10 Min AMRAP 5 Burpee over Bar 7 American KBS 32/24 9 Shoulder to overhead 40/30

Tuesday 23rd October 2018 Strength – Clean & Jerk 5 x 2+1 Note: 5 sets of 2 Cleans followed by 1 Jerk Conditioning – 12 Min AMRAP Min 1 – Row for Caleries Min 2 – Alternating Dumbbell Snatch Min 3 – Wall Balls

Monday 22nd October 2018 In 18 mins, in Pairs: Part a) 1600m Run Part b) 21-15-9 Synchro Dumbbell Snatch Synchro Box Jumps Part c) 1RM Clean