Monday 26th August 2019 Conditioning -12 Min AMRAP 5 Cleans 62.5/45 10 Burpee over Bar 20 Wall Balls Buy Out 500m Run Post Wod mobility- Barbell Quad smash

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Wednesday 21st August 2019 Strength – Deadlift 3-3-3-3-3 Conditioning – 12 Min AMRAP 20 Double Unders 10 m Bear crawl (forward) 10 m Bear crawl (reverse)

Tuesday 20th August 2019 Conditioning – 4 Rounds for time: Row Burpee Dumbbell Snatch Rest Note: 1 Min Max effort at each station Mobility – Thoracic Foam Roll

Monday 19th August 2019 Strength – Push Jerk 2-2-2-2-2 Conditioning – 3 Rounds for time: 30 Goblet Squats 30 Ring Rows 500m Run Mobility – Inchworm Circle

Saturday 17th August 2019 Conditioning – For Time (Pairs) Buy In – 10 x 100m Sprints 20-15-10 reps Burpees Box Jumps Dumbbell Clean and Jerk 22.5/15 Wall Balls 18 Min Cut Off, split work as needed.

Friday 16th August 2019 Strength – Clean and Jerk 2-2-2-2-2 Conditioning – 8 Min AMRAP 7 Deadlift (62.5/45) 5 Power Clean 3 Shoulder to Overhead 21 Double Unders