Thursday 11 Mar - 1K Run, 1K Row, 1 Min Rest, 400m Run, 1 Min Rest, 400m Run, 1 Min Rest, 400m Run, 1 Min Rest, 400m Run, 1 Min Rest, 1K Run, 1K Row

Wednesday 10 Mar -EMOM - 12 Mins - 6 Power Clean (60/40), 8 Box Jump Over

Strength - Clean

Tuesday 9 Mar - 3 Rnds - 30 Unbroken Dumbbell Thruster (15/10), 30 Unbroken KettleBell Swing (24/16). Every break = 10 Burpee

Gymnastics - 7 Min Up Ladder - Muscle Up, Toes To Bar. Add an extra toes to bar every round. 

Finisher - 5 Min AMRAP - 12 Alternate Arm Seated Press, 12 Bent Over Row. 

Monday 8 Mar - 5 Rnds - Every 4 Mins - 100m Farmers Carry (24/16), 10 Box Step Over (22.5/15), 200m Run

Strength - 5 Rnds - Every 2 Mins - 4 DeadLift, Max HandStand PushUps in time remaining

Another week bought to you by Sammy.

Sunday 7 Mar - Open Gym 10-11am

WOD - 3 Rnds - 4 Min Row, 4 Min Ski or Bike, 4 Min Double Unders. 

Every 2 Mins - 10 Lunge Steps

Saturday 6 Mar - 100 DeadLift (100/70) - Partner = Farmers Hold (32/24). 100 WallBall - Partner = Squat Hold. 100 SitUps - Partner = Hollow Hold. 150/100 Cal AirBike - Partner = Straight Arm Plank Hold. 100 Burpees (rep for rep)

Friday 5 Mar - 3 Rnds - 30 KettleBell Hang Snatch (24/16), 30 Single Arm OverHead Lunge, 30 KettleBell Hang Clean and Jerk

Gymnastics WOD - 0-3 Min- Max Unbroken MuscleUps, 3-6 Min - 2 sets at 50% of max set, 6-9 Min - 2 sets at 50% of max set, 9-11 Min - Max MuscleUps (not unbroken)