Thursday 12 May - WOD: 3 Rounds - Row, Burpee Over Rower; 3 Rounds - Kettlebell Swing, Burpee Over Kettlebell; 3 Rounds - Hang Power Clean, Bar Facing Burpee

Skills WOD: HandStand Hold or Walk Practice

Wednesday 11 May - WOD: 10 - 1 OverHead Squat, 1 - 10 Sumo DeadLift High Pull

Skills: Pistol Squat, Strict Muscle Up

Tuesday 10 May - WOD: 100 Squats, 10 Wall Climbs, 80 Lateral Plate Jumps, 8 DeadBall Over Shoulder, 60 Sit Ups, 6 Rope Climb, 40 Box Jump Over, 4x10m Dumbbell OverHead Lunge, 20 Thruster, 2 Ring Muscle Up

Monday 9 May - 'Nicole': AMRAP - 400m Run, Max Pull Ups

Strength: 1RM Behind Neck Push Jerk

Sunday 8 May - 10 - 11am Open Gym & WOD

WOD: 4 Rounds: 40m Bear Crawl, 40m Burpee Broad Jump, 40m Lunge/Lunge/Squat

3 Rounds: 20/15 Cal Row, 20 Toes Thru Rings, 20/15 Cal Bike or Ski, 20 V-Sit

Saturday 7 May - WOD: In 10mins - 1K Run, In Any Time Remaining - Dumbbell Push Press, Jumping Split Lunge; In 10mins - 1K Row, In Any Time Remaining - Russian Twist, Push Ups; In 10mins - 250 Double Unders, In Any Time Remaining - Goblet Squat, Box Jump/Step Down

Friday 6 May - WOD: 7 Rounds: 7 Pull Pus, 7 Power Snatch; 7 Rounds: 7 Ring Dips, 7 Power Clean

Skills: Practice Muscle Ups