Wednesday 5th June 2019 Strength – 8 Min for quality Wall Walks Conditioning – For Time: Run 800m 10 Rounds: 5 Devil Press 25/20 10 OH Plate Lunges (5 each leg) 15 Air Squats Row 500m

Tuesday 4th June 2019 Strength – 15 Min for quality 4 x Dumbbell Push up to Row Max Effort Ring Rows Conditioning – 7 Min AMRAP 10 Sit Ups 15 KBS 32/24 30 Double Unders Then for time: 40 Burpees

Monday 3rd June 2019 – Queens Birthday Skill – Tyre Flips Conditioning – 15 Min AMRAP 4 Tyre Flips 6 Synchronised Burpee over box w/Dumbbells 12 Wall Balls 100m Partner Carry Warm Down – Mobility Flow Drill

Saturday 1st June 2019 Team WOD 4-players, 2 male/2 female Each player completes chipper individually, a player cannot advance until the next station becomes available 50 reps each of: Box Jumps Burpees Sumo deadlift high pull (KB 32/24) Row for calories Wall ball Note: Scale to 30 reps if needed

Thursday 30th May 2019 Strength – 15 min for quality Tyre Drags 25m forward 25m backwards Conditioning – For time: Buy In – 500m Row 5 Rounds; 40 Double Unders 12 Wall Balls 12 Single Arm Kettlebell Swings 24/16 (6L/6R)

Wednesday 29th May 2019 Strength – Power Clean & Push Jerk 5×2+1 Conditioning – For Time: 20-40-60-80-100 Double Unders 10-8-6-4-2 DB Hang C&J

Tuesday 28th May 2019 Strength – 100 Barbell Rows for quality Conditioning – 18 Min AMRAP 3 Chest to Bar 5 Cleans 62.5/45 7 Dumbbell Snatch 22.5/15 (7L/7R) 9 Box Jumps 100m Run Note: 16 mins conversational with final 2 mins max intensity

Monday 27th May 2019 Strength – Five rounds for quality 8 Front Squat 8 Strict Chin ups Note – increase weight of the FS each round. Aim to have to Chin ups down in 2 sets or less. Use bands as needed and scale to ring rows. Conditioning – 3 Rounds for time: 10 Deadlifts …