Thursday 13th July - 12, 5 & 6pm Strength EMOM 10: ODD Minutes: 50m Heavy Farmer Carry EVEN Minutes: 30s handstand hold or Handstand Walk Met/Con For time: Row 250 meters / Run 200m 50 Air Squats 25 Hang Power Cleans (35/50) Row 500 meters / Run 400m 50 Walking Lunges 20 S20H (35/50) Row 750 meters / Run 600m 50 Ab Mat Sit-ups 15 Hang Squat Cleans (35/50) 22:00 Cap

Wednesday 12th July - 12 & 6pm Strength Hang Power Snatch below the Knee: 5 x 3 @75%. Rest 90s. Add 5-10kg from last week Met/Con "GI Jane" - 12min Cap: 100 Burpee Pull-ups *If an athlete hits 100 Burpee Pull-ups before 12:00 they record their time. If they don't complete 100 burpee pull-ups in the 12 minutes record the amount completed. Scaled AMRAP 7: Burpees

Tuesday 11th July - 12, 5 & 6pm Strength Squat Clean + Hang Squat Clean: 12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets. Spend 8 mins on technique working up to around 50% Met/Con In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (42.5/60) Rest 3:00 + Repeat

Monday 10th July - 12 & 6pm Strength Goblet Squat: 4 x 8, AHAP. Rest 90s. Sumo Stance Romanian Deadlifts: 4 x 8 at a moderate/heavy weight for 4 sets. Rest 90s. Met/Con EMOM 10: 10 KBS (16/24) 20 Double Unders

Saturday 8th July - 8am Partner Work - 40 min Cap 8 Rounds 30 Air Squats 20 Power Cleans (35/50) 10 Strict Pull-ups 400m Run

Lunch at the Pastoral following the WOD. Let us know if you're keen Friday 7th July - 12pm Strength Overhead Squat: 5 x 4. Rest 2:00. Partner 8 Rounds of: 100 Meters Farmer Carry (25/35) 15 Deadlifts (50/70) 30 Double Unders

Guys we are doing a bit of maintenance on the mats and equipment on Saturday from 11am if anyone is available to give us a hand. Lunch will be provided. Please put your name on the board if you are keen. Thanks

Thursday 6th July - 12, 5 & 6pm Strength – 20 minutes Back Squat: Work up to 85-90% for a 3RM. Rest 2-3:00 Met/Con 5 Sets of: 15 Wallballs 10 HSPU / 4 Wall Climbs 12 Min. Cap

Wednesday 5th July - 12 & 6pm Strength Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s. Met/Con For time: 21-15-9 KBS (16/24) Burpees Push Press (35/50) 10:00 Cap

Tuesday 4th July - 12, 5 & 6pm Met/Con Every 7:00 x 3 Sets: Row 750 Meters 50 Double Unders 30 Abmat Sit-ups Finisher 3 Sets of: 20 DB Walking Lunges 20 Russian Twists (5/10) 10 each arm Single Arm DB Push Press

Monday 3rd July - 12 & 6pm Strength – 20 minutes Standard Deadlift: Work up to a heavy touch n go double. Met/Con For time: 10 Squat Cleans (35/50) 10 Box Jumps (20/24) 8 Squat Cleans (42.5/60) 10 Box Jumps 6 Squat Cleans (45/65) 10 Box Jumps 4 Squat Cleans (50/70) 14:00 Cap

Saturday 1st July - 8am AMRAP 30 teams of 2: 12 Power Cleans (35/50) Run 200 Meters 12 Lateral Burpees Over the Bar Run 200 Meters 2 Rope Climbs