Tuesday 25 Jul - 4 Rnd - 3 Strict MuscleUp, 30 Squat

Last week Kel and Steve welcomed this little bundle of joy into the world, Amber Josephine Lineham. She is so adorable guys, can't wait to meet her.

Strength - Bear Complex 

Monday 24 Jul - 2-4-6-8-10 - OverHead Squat (60/40). 3-6-9-12-15 - Ring Dip. 4-8-12-16-20 - Box Jump

Strength - OverHead Squat

Sunday 23 Jul - Open Gym 2-4pm

Saturday 22 Jul - 'Dallas 5' - 5 Min - Burpee. 5 Min - 7 DeadLift (70/50), 7 Box Jump. 5 Min - Dumbbell Turkish GetUp (20/15). 5 Min - 7 Snatch (35/25), 7 PushUp. 5 Min - Row (cal)

1 Min Rest between each 5 min AMRAP

Friday 21 Jul - 20 Toes To Bar, 200m Run, 15 Toes To Bar, 200m Run, 10 Toes To Bar, 200m Run, 5 Toes To Bar, 200m Run

Skills WOD - 10 Min AMRAP - 10sec Inverted Hang, 3 Max Effort Vertical Jump, 6 Weighted Pistol

Thursday 20 Jul - Every Minute On The Minute - 20 Mins - 10 Burpee

Wednesday 19 Jul - 7 Min Up Ladder - 1 Snatch (60/40), 3 Strict PullUp (add 1 extra Snatch every round). 7 Min Up Ladder - 1 Clean (90/60), 5 PushUp (add 1 extra Clean every round). 7 Min Up Ladder - 1 DeadLift (120/80), 7 Squat (add 1 extra DeadLift every round)

Before every 7 Min Up Ladder there will be 5 Mins to warm up the next lift