Saturday 8th August

8 minute AMRAP:
8 Thrusters (42.5/30kg)
8 Pull-ups
8 Box Jumps

Friday 7th August

For time:
10-20-30-40-50 Double Unders
3-6-9-12-15 Power Cleans (50/30kg)
5-10-15-20-25 Abmat Sit-ups
100m Slamball Sprint after each round

Thursday 6th August

EMOM: 0-12 minutes:
ODD: 10 Swings (32/24kg)
EVEN: 10 Toes to Bar
EMOM 13-24 minutes:
ODD: 6 Burpee Box Jumps
EVEN: 12 Thrusters (20/15kg)

Tuesday 4th August

7 rounds:
2 minutes on/off:
3 Muscle-ups
5 Deadlifts (70/50kg)
10 Bar Burpees
15 Wallballs (9/6kg)

Monday 3rd August

Max HB Back Squat

Saturday 1st August

30 minutes AMRAP:
50 Double Unders
40 Air Squats
30 KB Swings (24/16kg)
20 Dish Rocks
200m Slam Ball Run
1 Prowler Length (30/10kg)

Friday 31st July

For time:
40 Slams (9/6kg)
10 Muscle-ups
10 Shoulder to Overhead (60/40kg)
40 Slams
8 Muscle-ups
8 Shoulder to Overhead
40 Slams
6 Muscle-ups
6 Shoulder to Overhead