Monday 31 May - 21-18-15-12-9-6-3 - Box Jump Over, Push Jerk (50/35)

Strength - Clean & Jerk Complex

Sunday 30 May - 3 Rnds - 2 Min Row, 1 Min Rest, 2 Min Wall Climb, 1 Min Rest, 2 Min AirBike or BikeErg, 1 Min Rest, 2 Min SitUp, 1 Min Rest

Doors Open @10am. WOD starts at 10:10am

Saturday 29 May - 7 Rnds - 7 DeadBall Squat (60/40), 7 Toes To Bar, 7 WallBall, 7 Behind the Neck Press (20/15), 7 Burpee PullUp, 200m Run

Friday 28 May - Partner WOD - 100 Cal SkiErg, 50 Devils Clean and Jerk (15/10), 100 Cal BikeErg, 50 Devils Snatch (15/10)

Strength - 3 Rnds - 20 Split Stance Romanian DeadLift, 20 Goblet Good Morning, 20 Single Leg Glute Bridge

Thursday 27 May - 8 Rnds - 30/20 Cals - any machine. Rest for the time it takes for each round. Then 1K Run, 90sec Rest, 400m Run

Wednesday 26 May - In 35 Mins - 15-15-15-15-15 Burpee, 10-20-30-40-50 Box StepUp. In any time remaining build to a heavy complex of 3 Hang Snatch, 3 OverHead Squat

Daf completed his first Olympic distance triathlon on the weekend. Good one!

Tuesday 25 May - 16 Min AMRAP - 3 Strict HandStand PushUp, 6 Box Jump Over, 9 Kipping HandStand PushUp, 12 Goblet Squat (32/24)

Gymnastics WOD - 8-6-4-2 - Muscle Up (or PullUp) - 20 Plank Shoulder Taps after each set.

8-6-4-2 - Dip - 20 Hollow Rock after each set