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Warm up 
back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 95% 
PB attempt  
build on last weeks HSPU 
3 rounds 
21 - 15 - 9 
Burpee over bar 
OHS 
Start a new round every 10 mins 
8 min time cap each round 

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8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18Muscle ups 100ft HS walk or 60 cals 10:00 amSnatch high pull + Power snatch 5 x 1 3 position Snatch (high,hang,floor)5 x 1 OH Squats 3 x 3
Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 9 rounds 7 squat cleans 8 burpee box jumps Extras Endurance 45 min row 25-30 s/m Gymnastics 16 min AMRAP 4 bar muscle ups 8 HSPU 16 alt DB snatch 22.5/15