Friday 19 Jul - 100m Run, 100m Lunge Walk, 50m Bear Crawl, 50m Broad Jump, 30m Reverse Bear Crawl, 30m Crab Walk

Skills WOD - 5-4-3-2-1- Rope Climb, 20-18-16-14-12 - Pistol Squat

Thursday 18 Jul - In 32 Min - DeadLift - 20 (90/60) - 16 (100/70) - 12 (120/80) - 8 (130/90) - 4 (150/100). Run 400m After Each Set. In any time remaining 1RM DeadLift

Wednesday 17 Jul - 12 Min AMRAP - 3 Snatch (60/40), 6 Clean (60/40), 9 Over The Bar Burpee, 12 Knees To Elbows

Strength - Split Snatch

Tuesday 16 Jul - 6 Rnd - 30 sec Bench Press, 30 sec Rest, 30 sec Strict PullUp, 30 sec Rest

Strength - Bench Press

Monday 15 Jul - 7 Rnd - 7 HandStand PushUp, 7 Hollow Rock, 7 Box Jump

Strength - Front Squat

Sunday 14 Jul - Open Gym 2-4pm

Saturday 13 Jul - In 5 Mins - Run 400m, Max Dumbbell Snatch (22.5/15). 2 Min Rest. In 5 Mins - Row 500m, Max Thruster (40/30). 2 Min Rest. In 5 Mins - 35/25cal AirBike, Max Plate Ground To OverHead (20/15). 2 Min Rest. In 5 Mins - 150 Double Under, Max WallBall.