Warm Up 15 Push Ups 15 Jump Squats with Bar Touch 15 Burpees BARBELL ONLY 10 Deadlifts 10 Front Squats 10 Push Jerks Strength DL + FS + PJ 3+3+3 EMOM x 7min WOD 21-18-15-12-9-6-3 Push Ups Air Squats Pull Ups

WARM UP 20 KB High Swings 10/10 KB Cleans 10/10 KB Push Press 10/10 KB Racked Lunges 20 KB Back Squats Strength Single Arm DB Strict Press 5 x 5 each arm Increase weight each set WOD 4RFT 400m Run 12 Double KB Front Rack Squats 20/12 12 Double KB Push Press 20/12

WARM UP 50 cals Spin Bike 10 Inch Worm Push Ups 10 Burpee Bar Touch STRENGTH Deficit Push-Ups/HSPU 4 x 5 Increase deficit each set WOD 3RFT 24 Double Unders 12 Thrusters 50/30kg 6 Burpee Pull-ups

WARM UP 200 Skips 20 PVC Deadlifts 20 Air Squats Sit in the hole for 5 secs on each squat 20 Hand Release Push Ups STRENGTH DB Box Step Ups 4 x 6 WOD 13min AMRAP 200m Run 10 Wall Walks 10 OH Walking Lunge Steps With Plate 15/10kg

Partner Workout This workout will be full of Skill Strength Cardio and fun working with your partner Here is a hint of the workout Partner 1 will use 2 x KB Partner 2 will use 1 x KB How will it work?? P1 will perform so many Reps ?? P2 will continue with single bell until P1 is finished Reps then change repeat x 2 All movements are?? You will find out at 4.45pm 😉💪 Book in 🤘

Strength PC + HPC + THRUSTER EMOM X 8 min WOD 13 min AMRAP 80 Single Unders 20 cal Bike/Row 200m Run

Strength Front Squats 1 - 1 - 1 - 1 - 1 - 1 Build to a 1RM Wod For time 50 Burpees 40 Air Squats 30 Clean & Jerks  @  60/40

Strength Hang Power Snatch 3 - 3 - 3 - 3 - 3 Increase weight each set Wod 3RFT 21 Double Unders 14 HSPU 7 Deadlifts   120/70

Strength Strict Pull ups 3 x 6 Add weight if possible Wod For Time 400m Run 30 Thrusters 40/30 400m Run 30 Thrusters 40/30 400m Run

Strength Push Press + Push Jerk 3 + 2 EMOM X 8 minutes  50/30kg Wod Cindy 20 min AMRAP 5 Pull ups 10 Push ups 15 Air Squats