Saturday 14 May - WOD: 3 Rounds - 200m Kettlebell Suitcase Carry, 30m Lunge with Kettlebell, 5 Kettlebell Snatch, 7 Goblet Squat, 9 Kettlebell Swing; 3 Rounds - 200m Dumbbell Suitcase Carry, 30m Dumbbell OverHead Lunge, 5 Dumbbell Clean & Jerk, 7 Devils Press, 9 Dumbbell Snatch

Friday 13 May - WOD: 4 Rounds - 10 Box Step Up, 10 Pike Push Up, 7 Burpee Pull Up

Strength: 3RM Strict Press

Skills WOD: Strict Pull Ups, Strict HandStand Push Up, Strict Toes To bar, Pistol Squats

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