Thursday 19 Jul - 10-1 - OverHead Squat (50/35), 20-2 - Over The Bar Burpee

Strength - Snatch Complex

Wednesday 18 Jul - 7 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat. 7 Min AMRAP - 5m HandStand Walk, 10 Shin Hops. 7 Min AMRAP - 5m HandStand Walk, 10 Triple Under

Tuesday 17 Jul - In 15 Mins - Run 1.6K, 30 KettleBell Swing (32/24), Max Burpee PullUps. 3 Min Rest. In 15 Min - 2K Row, 30 Dumbbell Snatch (20/15), Max Burpee Box Jumps

Monday 16 Jul - 21 Dumbbell Cluster (20/15), 21 Dumbbell Lunge (20/15), 200m Run, 15 Dumbbell Cluster, 15 Dumbbell Lunge, 200m Run, 9 Dumbbell Cluster, 9 Dumbbell Lunge

Strength - Dumbbell Squat Snatch and Dumbbell Press

Sunday 15 Jul - Open Gym 2-4pm

Saturday 14 Jul - In 40 Mins - 21-18-15-12-9-6-3 -DeadLift (90/60), AirBike (cal), Box Step Over (20/15). In any time remaining - 1 RM Thruster

Friday 13 Jul - 5 Min AMRAP - HandStand Walking. 5 Min AMRAP - Strict Muscle Up, 5 Min AMRAP - Pistol Squat (12/8). 2 Min AMRAP - HandStand PushUp. 2 Min AMRAP - Muscle Up. 2 Min AMRAP - Pistol Squat