Friday 23rd JulyMetcon (2 Rounds for reps)On 0:00 For Time: 12-9-6 Dumbbell Thrusters 2x22.5/15kg Burpee Box Jumps On 10:00 For Time: 6-9-12 Dumbbell Thrusters 2x22.5/15kg Burpee Box Jumps GymnasticsMetcon (5 Rounds for reps)Every 4 Minutes x 5 10 Toes To Bar 12 Hang Dumbbell C+J 10 Pull Ups 12 Hang Dumbbell C+J

Thursday 22ndMetcon (Weight)1RM Squat Clean For Time: 150 Medball CleansPost workout times in comments. StrengthSplit Jerk (2-2-2-2-2)

Wednesday 21st JulyMetcon (6 Rounds for reps)'The Ghost' 6 Rounds: 1 Minute Rowing 1 Minute Burpees 1 Minute Double Unders I Minute Rest

Tuesday 20th JulyMetcon (5 Rounds for reps)Every 4 minutes x 5 200m Run 12 HSPU 6 Front Rack Lunges 80/55kg GymnasticsMetcon (5 Rounds for reps)Every 4 Minutes x 5 10 Toes To Bar 12 Hang Dumbbell C+J 10 Pull Ups 12 Hang Dumbbell C+J

Monday 19th JulyMetcon (Time)For Time: 42-30-18 Row Calories Alt Hang Db Snatch 22.5/15kg Time Cap 15 MinutesStrengthSplit Jerk (2-2-2-2-2)

Saturday 17th JulyMetcon (AMRAP - Rounds and Reps)AMRAP25 (In Pairs): 400m Run 20 Db Devils Cleans 20 Box Get Overs 30" 20 Db Front Squats

Friday 16th JulyMetcon (Weight)5 Rounds: 2 Minutes ON:2 Minutes OFF 5 Heavy Push Press AMRAP in reamining time: 10 DB Step Ups 10 Sit UpsNote down rounds of AMRAP in the comments section. GymnasticsMetcon (AMRAP - Rounds and Reps)"Jacked Up Cindy" AMRAP20: 10 Chest To Bar 15 Push Ups 20 Alt Pistols

Thursday 15th JulyMetcon (Time)3RFT (In Pairs): 2 x 200m Run 25 Synchro Medball Cleans 6 Wall Walks StrengthRack Pull (5 x 3 )Metcon3 Sets: 12 Dumbbell Bulgarian Split Squats/Side 12 Hanging Knee Raises

Wednesday 14th JulyMetcon (8 Rounds for reps)Every 4 Minutes x 8 20/16 Calorie Bike 10 Lateral Burpees Over Bar

Tuesday 13th JulyMetcon (Time)10RFT: 35 Double Unders 5 Man MakersGymnasticsMetcon (AMRAP - Rounds and Reps)"Jacked Up Cindy" AMRAP20: 10 Chest To Bar 15 Push Ups 20 Alt Pistols