Friday 19th April 2019 – Good Friday Conditioning – For Time (In teams of 3): Run 800m carrying 20kg Plate 75 Handstand Push Ups/Wall Walks 75 Burpees 75 KBS 32/24 150 Squats Row 1500m Split work as needed.

Wednesday 17th April 2019 Strength – Sumo Deadlift 4-4-4-4 Conditioning – In Pairs for time: 27 Cal Row 21 Dumbbell Snatch 15 Hand release Push ups 9 Single Arm DB Squat Cleans Resting partner holds a plank position.

Tuesday 16th April 2019 Strength – 5 Rounds for quality: 10 KB Good Mornings 100m Waiter Carries 10 Assisted Pistol Squats 2 Plank Rope pulls 10 Tempo Ring Rows Conditioning – For Time: 10-1 reps Cleans 50/35 Box Jumps

Monday 15th April 2019 Strength – Snatch Build up to a heavy 1RM Conditioning – 8 Min AMRAP 10 Single Arm KBS (5L/5R) 5 Goblet Squats 20 Double-unders Then; 500m Run for time

Saturday 13th April 2019 Team WOD In teams of 3 – for time: Player 1 – Run Player 2 – Row Player 3 – Rest Switch as need until 5K is reached on both run and row.

Friday 12th April 2019 Strength – Strict Pull Ups 8 Min AMBRAP Conditioning – 10 Min AMRAP 12 KBS – Single Arm 32/24 (6L/6R) 12 Push Press 40/30 6 Burpee Box Jumps Overs

Wednesday 10th April 2019 Strength – Power Clean 2-2-2-2-2 Conditioning – 4 Rounds for time: 400m Run 7 Toes to Bar 14 Dumbbell Snatch 22.5/15