Sunday 22 Sep - Open Gym 2-4pm

Saturday 21 Sep - In 40 Mins - 3 Rnd - 200m Run, 20 Sumo DeadLift (60/40), 200m Run, 20 WallBall, 200m Run, 20 V-Sit. In any time remaining - 1RM Sumo DeadLift

Friday 20 Sep - OTM - 16 Mins - Odd - 1 Power Snatch, 1 Snatch. Even - Rest. OTM - Odd - 1 Power Clean, 1 Clean, 1 Jerk. Even - Rest

OTM - On The Minute

Thursday 20 Sep - ‘Partner WOD’ - 10 Min AMRAP - 7 Toes Thru Rings, 5 cal Row. 1 Min Rest. 10 Min AMRAP - 7 PullUp, 5 cal SkiErg. 1 Min Rest. 10 Min AMRAP - 7 Dumbbell Press(15/10), 5 cal Bike

Wednesday 18 Sep - 7 Rnds - 10 Single Arm Dumbbell Thruster (22.5/15), 5 Burpee Box Jump, 10 Goblet Squat (24/16), 5 Burpee PullUp

Skills - Rope Climbs and HandStands

Tuesday 17 Sep - 5 Rnds - Every 2 Mins - 9 Ring PushUp, 15 SitUp, 21 Double Under

Strength - Back Squat

Monday 16 Sep - In 5 Mins - 30 HandStand PushUp, Max Hang Squat Clean (60/40). 2 Min Rest. In 5 Mins - 15 Muscle Up/30 PullUp, Max KettleBell Swing (32/24). 2 Min Rest. In 10 Mins - 1K Run, Max PushUps

Finisher - 100 Hollow Rock