Saturday 29 Sep - 50-40-30-20-10 - Dumbbell Snatch (22.5/15), 30-25-20-15-10 - Toes To Bar, 25-20-15-10-5 - Cals (Row, Bike or Ski), 15-12-9-6-3 - Burpee Over Wall

Friday 28 Sep - 2 Rnd - 400m Run, 10 Bar MuscleUp, 200m Run, 5 Ring MuscleUp

Skills WOD - 15 Min AMRAP - 10m HandStand Walk, 10 Strict Toes To Bar, 20 GHD Back Extension

Thursday 27 Sep - Partner WOD - 9 Min AMRAP - 15m DeadBall Lunges (40/25), 15m Bear Crawl. 2 Min Rest. 9 Min AMRAP - Farmers Hold (32/24), 60m Sled Push (90/60). 2 Min Rest. 9 Min AMRAP - 10 Tyre Flips, 20 Sledge Hits

Wednesday 26 Sep - 7 Min Up Ladder - WallBall - 2,4,6,8 etc - 3x 10m Shuttle Run after each set.

Skills WOD - 2 Rnd - 2 Min of each - Pistol, Triple Under, HandStand PushUp, Rope Climb.

Tuesday 25 Sep - 30 DeadLift (110/70), 20 Clean (75/50), 10 Snatch (50/35)

Monday 24 Sep - 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 200m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 500m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 200m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp

Sunday 23 Sep - Open Gym 2-4pm