Friday 8 Sep - 3 Rnds - 20 Pistol Squat, 1 Rope Climb, 200m Run

Strength - Power Snatch

Thursday 7 Sep - 10 Rnds - Every 90sec - 1 DeadLift (150/100), 15 WallBall

Strength - DeadLift

Wednesday 6 Sep - 10 Bar Muscle Up, 20 Dumbbell Press (20/15), 30 Cal (Bike or Row), 40 Burpee Onto Plate, 50 Dumbbell Snatch (20/15), 600m Run

Gymnastic Strength- HandStands and Hollow Holds

Tuesday 5 Sep - 7 Min AMRAP - 3 PullUp, 3 Toes To Bar, 9 OverHead Squat (35/25)

Strength - Behind The Neck Jerk and Seated Press

Monday 4 Sep - 1 Min AMRAP - Double Unders. 1 Min Rest. 2 Min AMRAP - 10 Double Under 10 Front Squat (40/30). 1 Min Rest. 3 Min AMRAP - 10 Double Under, 10 Front Squat, 10 PushUp. 2 Min Rest. 4 Min AMRAP - 10 Double Under, 10 Front Squat, 10 PushUp, 10 KettleBell Swing (24/16). 2 Min Rest. 5 Min AMRAP - 10 Double Under, 10 Front Squat, 10 PushUp, 10 Kettle Bell Swing, 10 Burpee

Strength - Front Squat

Sunday 3 Sep - Open Gym 2-4pm

Saturday 2 Sep - 'Team of Three' - Part A - 9 Rnd - 100m Run, 10 Goblet Squat (16/12). Part B - 2 Rnd - 45 Burpee Box Jump, 45 Cal (Row or Bike). Part C - 100 Dumbbell Thruster (15/10). Part D - 100 Toes Thru Rings