SUNDAY
Every 90 sec for 5 sets
5 x OHS 60/40
For time
12-9-7 Squat snatch 50/30
21-15-9 TTB/knee to elbow
MONDAY
Bulgarian Split Squat
4x 12 each side
Single arm Kettle bell row
4×10 each side
Mini Cindy
AMRAP 10
5 pull ups
10 push ups
15 squats
TUESDAY
Every 3 mins for 10 rounds
5 Dead lifts 120-140kg M
70-100kg F
10 Bar over Burpees
30 double unders (90 singles
WEDENESDAY
Paused Front Squat
Build to 1 rm 5 sec paused in bottom.
Every 30 secs for 10 mins
1 power clean 80/50
THURSDAY
in 40 min complete
50 wall balls
1500m row
75 wall balls
1000m Row
100 wall balls
500m row
FRIDAY
TEAM WOD