WOD

Back Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
12-11-10-9-8-7-6-5-4-3-2-1
DU's
Goblet Squats 24Kg/16Kg
Pull Ups
KB Box Steps 17"/13"

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WOD

Skill Work
Rings

WOD
Row 250 Metres/Run 150 Metres
6 Press Ups
12 DB Snatch 20Kg/12.5Kg
18 Med Ball Sit Ups 20lb/14lb
AMRAP 24 Mins

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WOD

WOD 1
6 HPC 60Kg/40Kg
8 Ring Press Ups
10 Wall Ball 20lb/14lb
5 Rounds for Time

WOD 2
21-15-9
Russian KBS 36Kg/24Kg
Box Jumps 25"/17"

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WOD

Bench Press
In 15 Min find 1RM Bench Press

WOD
27-21-15-9
Floor Press 60% 1RM
Pull Ups
Med Ball Sit Ups 20lb/14lb

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WOD

Band Resisted Deadlifts
3   3   3   3   3   3   3   3

WOD
10-9-8-7-6-5-4-3-2-1
DU's
Deadlift
Sprawls
Box Jump Overs 21"/13"

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WOD

WOD

Partner AMRAP 4 Mins On, 1 Min rest
1. Sled Pull 40Kg/20Kg
    Prowler Push 40Kg/20Kg
2. Thruster 20Kg/15Kg
    Box Jumps 25"/17"
3. Pull Ups
    Wall Ball 20lb/14lb
4. Row
    KBS 24Kg/16Kg
5. Cycle
    Med Ball Sit Ups 20lb/16lb
6. HRPU's   
    Tyre Slams

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WOD

Skill Work
HSPU

WOD
Row 500 Metres/Run 300 Metres
10-9-8-7-6-5-4-3-2-1
HSPU's
Ring Rows
KBS 28Kg/20Kg
OH Lunges 15Kg/10Kg
Run 300 Metres/Row 500 Metres

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