A. 40 Tyre Flip Jump Throughs For time. B. 200 Kettlebell Swings – Only 1 working Both Partners – 10 Double Unders each Each time the Kettlebell changes hands C. 80 Pull Ups – Only 1 on bar 10 Push Ups each time swap partners

A.”Jackie” For time: 1000m Row 50 Thrusters (20kg/15kg) 30 Pullups B. GHD Intro 3 x 5 For those following our CF Enduarance programming, in your own time: CFE – Long Interval 2-4 x 4.00 Efforts Rest 3 mins Hold Distance steady

A. Tabata That 1. Tabata Pull Ups 2. Tabata Push Ups 3. Tabata Sit Ups/HR 4. Tabata Squats B. TGU Work to 3RM on each Arm

Don’t forget that rest is an important part of your training schedule. For those following our CrossFit Endurance programming, in your own time: CFE – Tempo 5km at 10km pace

For Time: 10 Handstand pushups 20 Wall Ball Shots 30 Toes 2 Bar 40 Power Cleans 50 Burpees 60 Sumo Deadlift High Pull (35kgs) For those following our CFE programming, in your own time: CFE – Tempo 5km at 10km pace

A. Pull Up Technique B. Modified Nicole AMRAP 20 mins of: Max Pull Ups 200m Sandbag run Score is total Pull Ups

Shoulder Press: 1-1-1-1-1 Push Press: 3-3-3-3-3 Push Jerk: 5-5-5-5-5 Practice cleans from floor or hang rather than using racks. For those following our CFE programming, in your own time: CFE – Long Interval 4-8 x 400m Time Trial 3-4 mins rest