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Warm up 
Press 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded push ups 
5 banded wall walks  
3 @ 70% 
3 @ 80%
3+ @ 90% 
build on last weeks chin ups 
3 rounds 
E5MOM 
15/12 cal bike 
5 rounds of cindy 


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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