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Monday 1 mile run 300/200 cals assault bike 1 mile run * Male and Female triplets Everyone runs together One person on bike from each triplet at a time. Comment times below...

Friday For Time   100 Single arm DB Overhead Squats (20/10kg) 80 KB Swings (24/16kg) 60 DB Snatches 40 KB Lunges 20 DB Squat Cleans   *Teams of 6 working together Overhead squats 50 per arm Work each arm alternately for Snatches and Cleans   Comment Time Below...

Monday Pool WOD In MF Triplets 2 * 200m relay 100 Push Ups 4 * 100m relay 200 squats 8* 50m relay 50 pool muscle ups * One swims One performs movement One rests Continuous clock Comment times below...

    Friday 6 Round For Time 200m row 10 burpees 200m row 20 thrusters (15/20kg) 200m row 10KB swings (16/24kg) Rest 2 minutes *As soon as Athlete A has completed their first row Athlete B starts. Athlete C does the same and so on until all 6 athletes are working Aim is not to get caught by...

Monday Part A AMRAP 4 Pull Ups Rest 90 seconds AMRAP 3 Pull Ups Rest 60 seconds AMRAP 2 Pull Ups Rest 30 seconds AMRAP 1 Pull Ups *Working in 2s Swap in when needed Working on synchronisation For Time 12 - 100m sprints (5/10kg plate) 100 Burpees over plate 200 GTOH 300 OH Lunges 12 – 100m...

Friday For Time 25 Power Cleans (60/40) Rest 2 mins 25 Power Snatches (40/20) Rest 2 mins 17 Deadlifts (130/80) 11 Muscle Ups 1992m Row *Complete Individually Average times out between 6 Scale as needed...

Part A AMRAP 4 TTB Rest 90 seconds AMRAP 3 TTB Rest 60 seconds AMRAP 2 TTB Rest 30 seconds AMRAP 1 TTB *Working in 2s Swap in when needed Working on synchronisation Part B 3 Rounds for Time 50 HSPU (Working In 3) 50 Box Jump Overs 50 Ring Dips 50 Air Squats 50 Push Ups 50 Lunges * Teams of 6 Swap in when needed Movements are performed...

Friday 3 Rounds for Time 2 minutes MF pairs (30/40kg) Syncro push press 2 minutes MF pairs Syncro burpees to target 2 minutes MF pairs Syncro box jump over’s 2 minutes MF pairs Double Unders Rest 2 minutes   * Working in pairs Move onto next exercise straight away Combined reps from all three pairs Scale if needed.   Part B OMEM 10 Hand...

Monday Part A AMRAP 4 Rope climbs Rest 90 seconds AMRAP 3 Rope climbs Rest 60 seconds AMRAP 2 Rope climbs Rest 30 seconds AMRAP 1 Rope climbs *Working in 2s Swap in when needed Working on synchronisation Part B AMRAP 18 2 athletes cal row 2 athletes KB Hold 2 athletes Synchro Pull Ups * Athletes can...

Friday    10 minutes to find a Max Team Total 1 Rep Max Hang Snatch Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Power Snatch Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Squat Snatch * Female bar and Male...