Workout Of the Day (WOD)

Monday

Back Squat

5 @ 75%
3 @ 85%
1+ @ 95%


10 Minute AMRAP
27-21-15-9
Kettle Bell Swings (32/24kg)
Step Down Box Jumps

In remaining time:
AMRAP Burpee Bar MUs / Burpee pull ups


Tuesday


3 Position Power Snatch (hang, below knee, floor)
Build to a Heavy Set
+
3 x 3 @ 90% of Heavy Set

In Pairs:
3000m/2500m Row OR 4000m/3500m assault bike 

10m Overhead KB Carry (Left arm) (24/16kg) 
10 Down Ups
10m Overhead KB Carry (Right arm) (24/16kg)

* P1 works through the row while P2 completes carries and Down Ups
Swap until distance is achieved"

Wednesday

'Tiff'

25 Minute Window
1.5 mile Run (Row/Ski)
into AMRAP
11 Chest 2 Bar
7 Hang Squat Clean (50/35kg)
7 Push Press

Thursday

3 Round Super Set
6 Strict Press @ 70%
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest

12 Minute AMRAP:
3 Wall Walks
13 Air Squats
23 Double Unders

Friday

19.4!!!!!

Saturday

Deadlift
5 x 5 @ 77.5%

5 x 2 Minute AMRAPs (2:00 rest)
10/8 Calorie Bike
8 Wall Balls
6 Deadlifts @ 75% of weight used above

AMRAP burpee over bar in remaining time

Sunday

Partner  "Dicko"

3 Rounds For Time
29 Hand Release Press Ups
6 Power Cleans (50/35kg)
29 Sit Ups
6 Push Press
29 Pull Ups
6 Overhead Squats
29 Kettle Bell Swings (24/16kg)

* Each partner completes all reps of each movement before moving on to next movement