WOD

LIFT: Press – 5 x 5 WOD: “Charlie Sheen” 10 Stone 2 Shoulder Fran

LIFT: Deadlift – 4 x 5 WOD: 21-15-9 Assault Bike Calories GHD sit ups DB Front Rack Squats @ 50/35

SKILL: Sled Push for load WOD: AMRAP in 14 250m Row 50 KB Swings @ 24/16 kg 25 Double under’s

LIFT: Bench Press – 5 x 5 WOD: 5 Rounds 2 Wall walk 10 DB / KB push press (5 per arm) 10 Ring Dips

LIFT: Back Squat – 6 x 3 WOD: 500m Row 40 squats 30 sit ups 20 Burpees 10 pull ups 500m Row

SKILL: Handstand practice WOD: DB Bench Press 8 x 8 30 Hollow Rock after even sets 30 sit ups after odd sets

LIFT: 10 min EMOM of 1 snatch pull + 1 squat snatch + 1 OH squat WOD: TABATA Wall Ball @ 20/14 TABATA Burpees

LIFT: OH Squat – 5 x 3 WOD: Tabata These 8 x squat jumps 8 x Push press @ 95/65 8 x Mountain climbers

SKILL: Agility Ladder Drills WOD: 400m Run then 21-15-9 DB Clusters @ 35/20 Ring Rows then 400m Run

LIFT: 10 min EMOM of 1 squat clean + 1 hang power clean WOD: 10 Rounds 10 C2B Pull ups 10 Box Jumps @ 24/20...