Thursday 13th September

EMOM 10 5 x strict pull-up (3 x strict muscle up) 5 x strict press Metcon Complete as many rounds as possible in 10 minutes of: 5 bar muscle ups 10m handstand walk 15 SDHP 32/24kg

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Tuesday 11th September

3 rounds for max reps of: 1 minute of Burpees 1 minute of wallballs 9/6kg 1 minute of deadlifts 50/35kg 1 minute of med-ball sit-ups 1 minute of hang power cleans 50/35kg Rest 1 minute

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Friday 7th September

For Time: 15/12 Calorie Row 2 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) 15/12 Calorie Row 2 Rounds of Cindy 15/10 Calorie Row 2 Rounds of Cindy 15/10 Calorie Row 2 Rounds of Cindy

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