Thursday 12 Sep - 7RM Front Squat

Skills WOD 
4 Min AMRAP - 1 Legless Rope Climb, 10 Pistol Squat
4 Min AMRAP - 10m HandStand Walk, 10 Pistol Squat
4 Min AMRAP - 3 Bar MuscleUp, 10 Pistol Squat
1 Min Rest after each

Wednesday 11 Sep - 10 - 1 - DeadLift (120/80), Ring Dip

Finisher - 1K Farmers Carry (16/12)

Friday 6 Sep - ‘Karen’ - 150 WallBall

Skills WOD - 12 Min AMRAP - 3 MuscleUp, 6 Strict HandStand PushUp, 12 Pistol Squat

Wednesday 4 Sep - 3 Rnd - 5 Burpee Box Jump, 10 Box Jump, 15 Box Jump Over, 20 Box StepUp (22.5/15)

Strength - Standing Sled Drag and Farmers Handle DeadLift