Monday 11 Oct - WOD: OTM 8 Box Jump Over, Max DB Thruster; OTM 12 Wall Ball, Max Toes To Bar; OTM 10/8 Cal Row, Max Burpee

 Strength - 3RM Zercher Squat

Sunday 10 Oct - 10 Rounds: 10 Atomic Sit Up, 12 Cals, 14 Jumping Squat, 16m Bear Crawl, 18 Backward Single Skip, 20 Reverse Lunge Step

📸danielarphoto

Saturday 9 Oct - Partner WOD: 150 Cal Row, 150 Back Squat; 150 Burpees, 200 Dumbbell Push Jerk; 100 Cal Ski or Bike, 150 KB Lunge; In Any Time Remaining: AMRAP - 2 Reverse Lunge Step, 1 Wall Ball

📸danielarphoto

Friday 8 Oct - 7 Min AMRAP: 5 KB Snatch, 5 KB OverHead Squat, 10 KB Swing; 7 Min AMRAP: 15 Plate Ground To OverHead, 10 Russian Twist, 5 Burpee Onto Plate; 7 Min AMRAP: 1 Strict PullUp, 3 PullUps, 6 Knees to Elbows

Thursday 7 Oct - 4 Rounds: 400m Run, 40/30 Cals, 400m Run, 100 Double Unders

📸 danielarphoto

Wednesday 6 Oct - WOD: 12 Min Cap - 15 DeadLift, 200m Run, 10 DeadLift, 200m Run, 5 Deadlift, 200m Run

📸 danielarphoto

Skills: HandStand Walking Practice

Strength: 2RM Sumo Deadlift 

Tuesday 5 Oct - WOD: 60 Front Squat, EMOM Including 3,2,1...Go! 5 x Box Jump

📸 danielarphoto

Strength: 2RM Front Squat With a 3 Sec Pause In The Bottom Of Each Rep

Skills: 7 Min AMRAP - 1 Strict Muscle Up, 3 Strict HandStand Push Up, 6 Pistol Squat