Friday 29th May

A) 20RM back squat

3 x 8 x 55%

1 x 20 @ heavier than last week

WOD 10RFT

3 power clean 60/40

5 t2b

7 wall ball 9/6

Thursday 28th May

A) Rowing Intervals

3x500m all out efforts

WOD - 30-20-10

Box jumps 24"/20"

STOH 50/35

Box dips

Monday 25th May

TABATA this!

20 seconds work 10 seconds rest

- Double unders

- thrusters 40/30

- box jumps 24/20

- wall balls 9/6

- KBS 24/16

- plank hold

Thursday 21st May

A) Weighted Lunge

6 x 10 at a load with absolute control

WOD 12 min AMRAP

8 pull ups 

8 front rack lunge 40/30

30 double unders

When 12:00 hits the clock:

30 Burpee to rig

Wednesday 20th May

A) Front Squat + Push Press

5 x 5+3 @ 75% of push press

WOD - 

00:00-08:00

Max effort row/ski

- 2 min rest

10:00-18:00

5 front squat 60/40

5 HSPU 

Tuesday 19th May

A) EMOM x 12

3 clusters @ maintainable load

WOD - 

A) 00:00-08:00 // 15-12-9

Thrusters 40/30

T2B

B) 08:00-16:00 // 12-9-6

Thrusters 50/35

T2B

C) 16:00 // 9-6-3

Thrusters 60/40

T2B

Monday 18th May

A) 20RM Back Squat

2 x 12 @ 50%

1 x 20 @ 2.5kg heavier than last week

WOD - 

05:00 amrap

5 deadlift 100/60

5 HR Push up

05:00 amrap

Wall Balls 9/6

05:00 amrap

Burpee to rig touch 

** 2 min rest between a,b and c