Warm Up/ Mobilise Strength: Back Squat 15minutes to establish a Heavy 3Rep for the day Conditioning: For Time 50-40-30-20-10 reps of American KB Swing (16/24) Goblet Squat (16/24) Ab-Mat Sit-Up Time Cap: 20minutes

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WOD 27/05/16

Warm Up/Mobilise Strength: Strict Press 5×5 – Maintaining Weight/ Lift Every 2minutes Core: Turkish Get Up In a 6minute window complete:  5/side (As Heavy As Possible) Conditioning:  In a 12minute window complete: 2000m Row In any remaining time AMRAP:  Over Rower Burpees

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WOD 26/05/16

Warm Up/ Mobilise Clean Technique Strength: Clean (Any Variation) 15minutes to build to a heavy single for the day Skill: Ring Dips – 10mins on technique/ scales Conditioning: ‘Elizabeth’ 21-15-9 reps for time: Cleans (42/62) Ring Dips Time Cap: 15minutes

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WOD 25/05/16

Warm Up/ Mobilise Front Rack Lunge Technique Strength: Alt Front Rack Lunge 8×6 – Lift Every 90sec/ Maintain Weight Skill: Toes to Bar/ Double Unders Conditioning: 4 Rounds For Time 10 Toes to Bar 20 KB Box Step Over (12/16@20″) 30 Double Unders (2:1 Singles) Time Cap: 15minutes

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WOD 24/05/16

Warm Up/ Mobilise Deadlift Technique/ build to workout weight Strength: Deadlift 5×5 – Maintaining weight/ Lift every 2mins Skill/ Technique: Sumo Deadlift High Pull Push Press Box Jump Conditioning: ‘Fight Gone Bad’ 3 Rounds for total reps of: 60sec Wall Ball (7/9) 60sec SDHP (25/35) 60sec Box Jump (20″) 60sec …

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WOD 23/05/16

Warm Up/ Mobilise Strength: Bench Press 5×5 – Maintain Weight/ Lift Every 2mins Skill: Gymnastic Devlopment Negative Pull Ups: Every 90sec for 5 Rounds complete 3 pull ups w/3sec negative Conditioning: Open Workout 12.1 AMRAP 7mins Bar Touching Burpees

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