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Strength: Barbell Thruster 5x5rep [singlepic id=15 w=250 h=200 float=right]W.O.D. 5 x knee to elbow pullup 10 x K/B swing 15 x Wall ball 20 min AMRAP

Strength: 5x3rep Deadlift [singlepic id=14 w=200 h=250 float=right]W.O.D. 20 x Double under skips 20 x Kettlebell swing (24/16) 20 x situp 4 Rounds

Strength: B/B shoulder press 5x5rep W.O.D. 10 Overhead Squat (30/40kg) 15 Ring Dips Run 400m 20 min as many rounds as possible.

Skill: Squatting 101 We covered many of the factors that make up a good squat, heel position, knees, Scapula, breathing etc. W.O.D. Burpee Pullup 21, 15 ,9 reps with 30m overhead plate lunge (20kg/ 10kg) at the end of each round.

Getting Technical [singlepic id=17 w=200 h=250 float=right]Tonight we ditched the usual lung burning, muscle fatiguing WOD and focused on kipping technique and introduced new exercises; GHD back extension and GHD sit-ups (thanks a lot Johnny!) Nice to have you with us Kelly and Sly!

Strength [singlepic id=16 w=200 h=250 float=left]W.O.D. 5 x K/B swing 28/20 10 x B/B Thruster (40/30) 15 x Chin up 20min AMRAP