Monday
Deadlift 6×2
Single leg deadlifts 2×10/side (ahap)
PAIRS Relay 4 rounds Each
3 Burpees
6 Toes to bar
9 Box jumps
6 Pull ups
3 Burpees
Tuesday
Over head mobility.
5×1 snatch balance – climbing. Must hit depth every 1.30
5×2 overhead squat every 1.30
WOD 3 Rounds for time:
Front rack lunge 20
Press ups 20
Run 200m
40/25kg

Wednesday
Muscle up Skills:
Min 1 Banded low ring catch
Min 2 high arch swing on rings
Min 3 Banded high rings catch
Min 4 Muscle up
WOD :
TBA – Could be BOB WOD 16.3 TBA Tuesday (if appropriate for athletes)
Thursday
5×1+3 climbing
Clean + pause jerks – pause in split with weight overhead.
WOD 12 minute AMRAP
Double unders 25
Hand stand push ups 5

Friday
Rope climb foot work from box. (coaching and mastering the feet work in Rope climbs whilst sat on the box)
Hero throwdown WOD 16.2 – TBA on Monday at 10am
RX alone, Scaled in pairs.
Saturday
Closed 10 & 11am for Wills Wedding, Jens Wedding & Adams 40th!
Open at 12:
Strength:
10 Mins to Build to Max 1 RM Strict press
Then Every 2 Mins for 10 Mins:
Max Reps @ 75% – Straight into Max Strict chest to bar pull ups in 1 set
WOD: Wedding WOD – “Ill hold the Plate”
In pairs 2 rounds
40 Air squats
80 Sit ups
40 Air squats
200m Partner plate carry (both carrying at same time)
1 Partner must holds plate at all time but both partners can work out at same time.
25/15kg plate