Happy 4th everyone. Starting from Wednesday a short week.

Wednesday 

Hang power cleans. 5x3 (TNG)

B)12 min amrap 

9 deadlifts 145/110

6 burpee over bar

9 hang power cleans

Thursday 

Over head squats 

5x3

B)3 rounds 

10 front squats 165/115

20/15 cal row 

25 sit ups (GHD where possible)

Friday 

Go over rope climbs and toes to bar progressions/kipping. 

"White" hero wod. 

5 rounds 

3 rope climbs

10 toes to bar. 

21 OH walking lunges (total) 45/25 

400m run

Saturday 

Max out Saturday then...... 

B)teams of 2, 30 min cap. 1 works at a time.

6 rounds of 

10 power cleans 135/95

20 toes to bar. 

6 rounds 

10 front squats 125/85

5  burpee pull ups (each). 

6 rounds of

15 burpees

10 shoulder to over head. 

Sunday 

Open gym 9-11am