June 2017

STRENGTH Back squat 5 x 3 rep WOD 8 squat snatch (50/35) 25 Double under 5 rounds (15 minute cap) If you’re still learning double unders, do practice for 2 minutes per round.

STRENGTH One arm row Weighted dip 4 x 3 rep WOD 10 Dumbbell push press (20/15) 5 Burpee box jump 5 minutes, as many rounds as possible rest 2 minutes 8 Dumbbell push press 4 Burpee box jump 5 minute amrap Choose a weight that allows you to keep unbroken for most, or all of

STRENGTH Deadlift 5 x 5 rep WOD ‘Partner Relay’ 5 Thruster 10 Chest to bar pull up 10 Burpee Run 200 5 rounds each (25 minute cap) Choose a challenging weight for the thrusters, scale the pull ups to be unbroken, transition fast between each exercise and hit the 200m run hard!

STRENGTH Push press Weighted pull up 5 x 3 rep WOD Kettle bell swing (32/24) Push up Toe to bar 10 to 1 rep (15 minute cap)

STRENGTH Overhead squat 4 x 3 rep WOD 50 Wall ball 40 Box jump 30 Dumbbell squat clean & jerk (20/15) 12 minute cap

STRENGTH Clean & Jerk 5 x 2 rep WOD Row 800 60 Deadlift (50/35) 40 Burpee 20 Power snatch 13 minute cap

STRENGTH Turkish get up 3, 2, 1, 1 WOD 2 Snatch 5 Muscle up 30 Double under 6 rounds, 1 exercise every minute