Tuesday 23 Jul - ‘The Ghost’ - 6 Rnd - 1 Min Row, 1 Min Burpee, 1 Min Double Under, 1 Min Rest

Skills WOD - 10 Min AMRAP - 3 Strict HandStand PushUp, 6 L- PullUp, 9m HandStand Walk,

Monday 22 Jul - 10 Rnd - 10 WallBall, 5 Power Clean (75/50), 1 MuscleUp

Strength - Clean & Jerk Complex

Sunday 21 Jul - Open Gym 2-4pm

Saturday 20 Jul - 1K Run, 20 WallClimb, 40 PullUp, 60 HandStand PushUp, 80 Dumbbell PushPress (15/10), 100 PushUp, 120 KettleBell Swing (24/16), 140 SitUp

Partition the reps as required
This WOD can be done solo or with a partner

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