Monday 17th June 2019 Strength – Cleans 15 Mins to build up to a heavy single Conditioning – 6 Rounds for time: 5 Deadlifts 150/110 200m Run

Saturday 15th June 2019 Conditioning – For time 3 Rounds for time: 15 Med Ball Cleans 15 Burpees 5 Min Rest 3 Rounds for time: 9 Squat Cleans 62.5/45 9 Burpee Box Jumps

Friday 14th June 2019 Strength – 15 mins for quality OH Waiters Carry Conditioning – 5 Rounds for time: 8 Hang Dumbbell C&J (L) 10 m Bear Crawl (Handstand Walk 4m) 8 Hang Dumbbell C&J (R) 10 m Bear Crawl (Handstand Walk 4m) 400m Run

Thursday 13th June 2019 Strength – 5 Alternating Sets 3 Push Press (AHAP) 60 second Active Hang Conditioning – For Time: 3 Rounds of: 50 Double Unders 5 Front Squats 100/70 (no squat rack) Then 800m Run

Wednesday 12th June 2019 Strength – Back Squat 2-2-2-2-2 Conditioning – Reps for time: 21-15-9 Wall Balls Deadlift 100/60 Bar over burpees

Tuesday 11th June 2019 Conditioning – For Time (in pairs) 500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) Post Wod Mobility – Barbell Smashing 3-5 minutes on each quad.

Monday 10th June 2019 Strength – Hang Snatch 5-3-3-3-1-1 Conditioning – For Time: 100 Double Unders 30 Kettlebell Swings 32/24 30 Box Jumps 30 Ground to Overhead 45/30 100 Double Unders

Saturday 8th June 2019 For time: 60 Pistol squats, alternating 50 Wall balls 40 Box jumps 30 Deadlifts, 62.5/45 20 Power cleans 10 Front squats

Friday 7th June 2019 Strength – Clean & Jerk 15 mins to find a heavy single for today Conditioning – 7 Min AMRAP 7 Box Jump overs 7 Burpees 7 KBS 32/24