Wednesday 29 Jul - 18 Min AMRAP - 30 Double Unders, 20 V-Sit, 10 Sumo DeadLift (40/30)

Skills WOD - 10 Min AMRAP - 2 Ring MuscleUp, 4 Pistol Squat, 6 Triple Under, 8 Shin Hop, 10m HandStand Walk

Tuesday 28 Jul - 1K Run then 4 Rnds - 40sec Work, 20sec Rest - Toes To Bar, PushUps, SitUps, Squats. 2 Min Rest then 1K Run

Monday 27 Jul - In 30 Mins - 6 Rounds - 6 Hang Power Snatch (40/30), 6 OverHead Squat, 6 Dumbbell Press (15/10), 6 Dumbbell Lunge, 6 Ring Dip. In any time remaining - 1RM Hang Snatch

Sunday 26 Jul - Open Gym 2-4pm

Saturday 25 Jul - ‘Partner WOD’ - 3 Rnds - 2 Min WallBalls, 30sec Rest, 2 Mins Toes Thru Rings, 30sec Rest, 2 Mins AirBike, 30sec Rest, 2 Min PushUps, 30sec Rest, 2 Min GHD Back Extensions, 30sec Rest

Friday 24 Jul - 100 SitUps, 80 KettleBell Swing (24/16), 70 Russian Twist (9/6), 60 Dumbbell Snatch (22.5/15), 50 Hollow Rock, 40 Hang Power Clean (50/35), 30 Toes To Bar, 20 DeadBall Over Shoulder (60/40), 10 Turkish GetUp (16/12)

Session times are 8:30am and 4pm

Thursday 23 Jul - 1-2-3-4-5 - Wall Climb, 12-14-16-18-20 - DeadLift (100/70), 30-40-50-60-70 - Double Under

Skills WOD - 6 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat