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Monday 27th October

A) Back Squat

5x5 @ 80%

WOD 3 rounds

75 double under

50 air squats

25 KBS

5 bar muscle ups

Friday 24th October

A) 20 mins to establish a 1rm clean

WOD - 

50-40-30-20-10

Double Under

10-8-6-4-2

Power Clean 55/40

Thursday 23rd October

WOD - 21-15-9-6-3

HSPU

Front Squat 55/45

Burpee over bar 

Wednesday 22nd October

A) Front Rack Lunge

5 x 10 increasing load

WOD - 5 RFT

15 thrusters 42.5/30

15 T2B

Tuesday 21st October

A) EMOM 12 min

Even: 10/8 inverted row

Odd: 10/8 Burpee

WOD - 5 RFT

12 plyo push up 15/10

50 double unders 

20 thrusters 20/15

Monday 20th October

A) EMOM 10 mins 

1 x Power clean

3 x Front squats @ 75-80% power clean

WOD - 6 RFT 

3 clean and jerk 70/50

2 rounds

5 pull up

10 push up

15 air squat