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WOD 40/30 calorie Row 20 Box Step-up (60/50) 20 Sit-up 1 min Plank hold 3 rounds (24 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 12 Russian Kettlebell Swing (24/16) 9 Burpee 6 V-up 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 10 Front Squat (65% 1RM) 10m Handstand Walk 10 Ring Muscle-up 10 Front Squat 10m Handstand Walk 10 Bar Muscle-up 10 Front Squat 10m Handstand Walk 10 Chest-to-bar Pull up (17 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Run 100m Every 2 minutes 10 rounds Today’s 10 x 100m sprints are going to work on your explosive speed–whatever your running ability is. We’ve got a plan to keep everyone working at capacity and crossing the line together (staggered start positions which we’ll adjust as required). The challenge being how close to 100m

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WOD Squat Snatch 1-1-1-1-1-1-1 rep For scaling and detailed description, see the Zen Planner app.

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WOD ‘ANNIE’ Double-under Sit-up 50, 40, 30, 20, 10 rep (14 minute cap) Compare to: 14/01/2019 For scaling and detailed description, see the Zen Planner app.

WOD Run 5k (30 minute cap) Compare to: 17/07/2019 For scaling and detailed description, see the Zen Planner app.