Monday 15 Aug - 5 PushUp, 200m Run, 10 PushUp, 200m Run, 15 PushUp, 200m Run, 20 PushUp, 200m Run, 25 PushUp, 200m Run

Strength - Muscle Snatch, Behind Neck PushPress and OverHead Squat

Sunday 14 Aug - Open Gym 2-4pm

Saturday 13 Aug - 3 Rnd - 1 Min Toes To Bar, 1 Min Plate Ground To OverHead (20/15), 1 Min V-Sit, 1 Min Dumbbell Hang Power Clean & Jerk (20/15), 1 Min SitUp, 1 Min Rest. Then 15 Toes To Bar, 15 Plate Ground To OverHead, 15 V Sit, 15 Dumbbell Hang Power Clean & Jerk, 15 SitUp

Friday 12 Aug - 4 Rnd - 30sec Work/ 30sec Rest - Row, Strict Toes To Bar, Ring Dip, OverHead Lunge

Skills - Legless Rope Climb and Strict HandStand PushUp

Thursday 11 Aug - 100-80-60-40-20 - Double Under, 10-8-6-4-2 - DeadLift (120/90), 100-80-60-40-20 - Squat

 Strength - DeadLift

Wednesday 10 Aug - In 5 Mins - 200m Tyre Drag, Max Burpee. In 5 Mins - 10 Rope Climb, Max Burpee. In 5 Mins - 200m Farmers Carry (24/16), Max Burpee. In 5 Mins - 10 Wall Climb, Max Burpee. In 5 Min - 100m Sled Push, Max Burpee. In 5 Min - 400m Run, Max Burpee

1 Min Rest between each 5 Min effort

Tuesday 9 Aug- 'Partner WOD' - 2 Rnd - 3 Min AirBike, 3 Min SumoDeadLift HighPull (32/24), 3 Min WallBall

Skills - HandStand Walking and MuscleUps