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Monday 11th June 2018 Strength – Hang Cleans 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 9th June 2018   Conditioning – Level Ones WOD 3 Rounds for time: 15 Med Ball Cleans 15 Burpees   5 Min Rest   3 Rounds for time: 9 Squat Cleans 50/35 9 Burpee Box Jumps

Friday 8th June 2018   Strength – Deadlift 4-4-4-4   Conditioning – 5 Rounds for time: 8 Hang Dumbbell Snatch (L) Handstand Walk 4m 8 Hang Dumbbell Snatch (R) Handstand Walk 4m

Thursday 7th June 2018   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

Tuesday 5th June 2018 For Time (in pairs):   500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) Partner 1 rows while partner 2 is in rack hold.

Conditioning – 16 Min AMRAP (in teams of 2 or 3):   100m Partner Farmers Carries 110/75 10 Synchro burpees 14 Alternating Box jumps

Saturday 2nd June 2018   Part a (00:00 – 12:00): 12 min AMRAP: 5 C2B 7 Burpees 200 Run Note: One partner working at a time, must complete a full round before tagging your buddy   Part b (12:00 – 20:00) Combined total 1RM clean complex – Clean + Front Squat + S2OH

Friday 1st June 2018   Strength – Power Cleans 3-3-3-3-3   Conditioning – 2 Rounds of Tabata Left SA KBS Box Jump Right SA KBS Ring Rows

Thursday 31st May 2018   Strength – Hollow Ups   Conditioning –  5 Min AMRAP 20 Wall Balls 10 Burpees 5 Min Rest 5 Min EMOM 2 x 50m sprints ME Double Unders