Friday 12th September

18 minute AMRAP:
30 Ball Slams (9/6kg)
20 Pull-ups
10 Cleans (75/50kg)
Block Run

Thursday 10th September

4 rounds for time:
10 Box Jumps
15 Push Presses (60/40kg)
20 Abmat Sit-ups
25 Air Squats
100m Slam Ball Sprint

Wednesday 10th September

Strict Press
3-3-3-3-3
Push Press
2-2-2-2-2
Push Jerk
1-1-1-1-1

Tuesday 9th September

12 rounds:
1 minute on/off:
4 Muscle-ups
8 Power Snatches
12 Wallballs

Monday 8th September

A) Max Deadlift
B) For reps & time:
90 sec Max Rope Climbs
2 Block Runs

 

 Sniper

Saturday 6th September

8 minute AMRAP:
10 Power Snatches (35/25kg)
30 Double Unders
4 Alternating Front Rack Lunges
Rest 2 minutes
Death by Bar Burpees

Friday 5th September

15 minute AMRAP:
10 Wall Balls (9/6kg)
6 Toes to Bar
200m Run