Monday 12th JulyMetcon (Time)For Time: 50 Deadlifts 40 Push Jerks 30 Front Squat 20 Power Snatch 10 Thrusters Rx - 60/40kgStrengthRack Pull (5 x 3 )Metcon3 Sets: 12 Dumbbell Bulgarian Split Squats/Side 12 Hanging Knee Raises *weighted

Saturday 10th JulyMetcon (Time)8RFT: 20 Squat Cleans 60/40kg 20 Push Jerks 60/40kg 10 Synchro Burpees

Friday 9th JulyMetcon (Time)For Time: 3km Row Every 3 Minutes: 10 Bent Over Row 4030kg 10 Sit Ups 10 Alt Pistols GymnasticsMetcon (AMRAP - Reps)Alt EMOM15: -0:30 Db Snatches -0:30 Burpees -0:30 Toes To Bar

Thursday 8th JulyMetcon (Weight)EMOM15: 2 Hang Power Snatch 3 Sets: 20 Reverse Flys 20 Cuban Press 1:00 Plank *add weight StrengthSeated strict press (1 x 1 )Metcon3 Sets: 10 Dumbbell Push Press/Side 5-10 Chin Ups 50 Flutter Kicks

Wednesday 7th JulyPlease note:  Our water supply will be shut off and toilets will be out of use Wed July 7th from 10:00 until 14:30.Metcon (Time)For Time: 50-40-30-20-10 Wallballs 100-80-60-40-20 Double Unders

Tuesday 6th JulyPlease note:  Our water supply will be shut off and toilets will be out of use Wed July 7th from 10:00 until 14:30.Metcon (Time)'Diane' For Time: 21-15-9 Deadlift 100/70kg HSPU GymnasticsMetcon (AMRAP - Reps)Alt EMOM15: -0:30 Dumbbell Snatch -0:30 Burpees -0:30 Toes To Bar

Monday 5th JulyPlease note:  Our water supply will be shut off and toilets will be out of use Wed July 7th from 10:00 until 14:30.Metcon (4 Rounds for reps)4 x AMRAP2: 6 DB Devils Press 6 DB Box Step Ups AMRAP Burpee Box Jumps *Rest 1 Minute Between AMRAPS Rx - 2x22.5/15kgStrengthSeated strict press (1 x 1)Metcon3 Sets: 10 Dumbbell Push Press/Side 5-10 Chin Ups 50 Flutter Kicks

Saturday 3rd JulyPlease note:  Our water supply will be shut off and toilets will be out of use Wed July 7th from 10:00 until 14:30.Metcon (Time)For Time (In Pairs): 120 Wallballs 60 Burpee Box Jumps 400m Run 80 Wallballs 40 Burpee Box Jumps 400m Run 60 Wallballs 20 Burpee Box Jumps 400m Run

Friday 2nd JulyMetcon (5 Rounds for reps)Every 3 Minutes x 5: 60 Double Unders 0:30 Handstand Hold 15 HSPU GymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP12: 6 BMU 12 Dumbbell Thrusters 12 OH Alt Lunges Rx DB - 22.5/15kg

Thursday 1st JulyMetcon (AMRAP - Rounds and Reps)AMRAP9: 12 Thrusters 30/40kg 15 Box Jumps 24/20StrengthFront Squat (1 x 1)Metcon3 Sets: 8 Stiff Leg Deadlift + 1/2 20 Kettlebell Side Bends/Side