STRENGTH Press 3×5 Rest 2 minutes between sets CONDITIONING For time: 25-20-15-10-5 of: STOH 50/35kg Box jumps 30/24”

STRENGTH Deadlift 3×5 Rest 2 minutes between sets CONDITIONING For 15 minutes, move through: 6 Pendlay rows 12 V-ups 18 Double unders

STRENGTH Squat 3×5 Rest 2 minutes between sets CONDITIONING “The Mean 15” 4 rounds for time of: 15 Deadlifts 70/45kg 15 Burpees 15 Pullups 15 DB Thrusters 15/10kg

STRENGTH Push press 5×3 (competitors push jerk) Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING For time: Run 400m 30-20-10 of: Down-ups KB SDHP 32/24kg Run 400m

STRENGTH Power clean 5×3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING 2 rounds for time of: 100 double unders 75 dumbbell hang power snatches 15/10kg (any arm(s)/order/breakdown) 50 wall ball shots 9/7kg 25 burpee box jumps   FRIDAY NIGHT LIGHTS A) Power clean …

STRENGTH Front squat 5×3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING For 20 minutes, move through the following: – Sandbag zercher carry the length of the gym and back (walk backwards on way back) x3 – 10 Sandbag bent over rows – Shuttle …

STRENGTH Press 5×3 Rest 2 minutes between sets CONDITIONING AMRAP in 12 minutes of: 7 dumbbell push press 20/15kg 14 jumping lunges

STRENGTH Deadlift 5×3 Rest 2 minutes between sets CONDITIONING AMRAP in 7 minutes of: 10 KB swings 32/24kg 10 box jump overs 24/20” COMPETITORS CONDITIONING AMRAP in 7 minutes of: 5 hang to overhead 60/40kg 10 box jump overs 24/20”

STRENGTH Squat 5×3 Rest 2 minutes between sets CONDITIONING “Tabata something else” Complete 20 seconds of work followed by 10 seconds of rest for 8 rounds across the following exercises… Pullups Pushups Situps Squats Your score is total reps. Stay on each station for the full 8 rounds before moving onto the next station. There …

Park WOD 9am at Durnsford Rec Ground which is at the end of Lucien Road. Directions shown from the entrance to our industrial estate to the park. Meet at the park, make sure you bring water and a hoody just incase it’s chilly! See you there!!