Thursday, 24 May 2018


Skill - Muscle ups 
Hollow Ring muscle ups 
kipping dips 
or 
Jumping Bar muscle ups 
hollow pull drill 
20 min EMOM 
min 1 - DU 
min 2 - chin over bar hold 
min 3 - Star fish plank 
min 4 - Ring support hold 

Wednesday, 23 May 2018




10 min EMOM 
odd - High Hang+ hang clean 
even - 5 DHSPU 
for time 
1000m row 
50 front squats 
30 ring dips 

Tuesday, 22 May 2018


10 min EMOM 
odd - 1 x Power clean + 3 Jerks 
even - 8 kipping CTB 
5 rounds 
21 Push Press  
21 SDHP 

Monday, 21 May 2018


10 min EMOM 
odd - 3 x Power Snatch 
even - 3-5 strict K2E
7 min Ladder 
3 OH squats 42/30
3 Burpees over bar 
Increase reps by 3 each round 

Saturday, 19 May 2018


8am 
5 rounds, every 3 mins 
50 DU 
10 KB snatch 
10 HSPU 
9am 
For time 
teams of 4 
in partners 
20 cal row + 20 cal bike 
20 cal Bike + 20 cal row 
30 Syncro TTB 
40 Syncro OHS 
500m Run 
10:00 am
clean grip OH squat 8 x 2
Clean &  jerk 8 x  1    
hang clean pull  5 x 3