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

Monday 8th April 2019 Strength – Back Squat 15 Mins to build to a heavy 1RM Conditioning – For time: 30 Burpees 300m Single Arm Farmers Carry AHAP 20 Burpees 300m Single Arm Farmers Carry AHAP 10 Burpees

Saturday 6th April 2019 Conditioning – In pairs Part 1 – 6 min AMRAP 12 Synchro Deadlifts 9 Synchro Hang Cleans 6 Synchro Shoulder to Overhead Rest 2 mins Part 2 – 2 min time cap 40 pull ups or 60 ring rows 8 min rest Part 3 – 10 Min AMRAP Box Jumps and …

Friday 5th April 2019 Gumboot Friday Conditioning – For Time: 400m Farmers Carry 80 Single Unders 60 Air Squats 40 Step Ups 20 Sit Ups 1000m Run