Thursday 5th AugustMetcon (Time)5FFT: 750m Row 5 Power Cleans 100/70kg StrengthLog Clean + Press (1-1-1-1-1)Metcon3 Sets: 0:30 Weighted Plank 12 Alt Suitcase Lunges

Wednesday 4th AugustMetcon (AMRAP - Rounds and Reps)AMRAP8: 8 Burpees Over DB 8 Db Push Press 2x22.5/15kg 8 Burpees Over Db 8 Double Db Snatches 2x22.5/15kg

Tuesday 3rd August*Weightlifting in Arch 1 at 9:30 today!*Competitors 12:00 in Arch 1 today!Metcon (AMRAP - Rounds and Reps)AMRAP15 (In Pairs): 15 Synchro Deadlifts 80/60kg 30 Box Jump Overs 24/20" 400m Run GymnasticsRope Climb (Technique )Metcon (Time)For Time: 3-6-9 Strict Pull Ups Dumbbell Thrusters 2x22.5/15kg Rest 3 Minutes 9-12-15 Kipping Pull Ups Dumbbell Thrusters 2x22.5/15kg

Monday 2nd AugustMetcon (6 Rounds for reps)Alt EMOM18: 1) 250/200m Row 2) 20 Wallballs 20/14lb 3) 14 Dumbbell Suitcase Lunges 2x22.5/15kg StrengthLog Clean + Press (1-1-1-1-1)

Saturday 31st JulyMetcon (Time)For Time, Teams of 2: 120 Hang Power Cleans 120 Hand Release Push Ups 120 V-Ups 120 Calories

Friday 30th JulyMetcon (AMRAP - Rounds and Reps)AMRAP14: 100 Double Unders 10 Power Snatch 10 Overhead Lunge 40/30kg GymnasticsStrict Ring Muscle Ups (Skills and drills )Metcon (Time)For Time: 10-1 Ring Dips Strict Pull Ups

Thursday 29th JulyMetcon (AMRAP - Rounds and Reps)AMRAP30 (In Pairs): Run 700m 50 Calorie Bike 30 Devil Cleans 2x22.5/15kgStrengthAnderson front squat (5 x 5)Metcon3 Sets: 20 Glute Bridge Hamstring March 20 Dumbbell Glute Bridge 10-15 Strict Knee Raises Rest 60s Between Rounds

Wednesday 28th JulyMetcon (5 Rounds for reps)5 Rounds: 3 Minute ON:1 Minute OFF 3 Push Press 50/35 6 Front Squats 50/35kg 9 Calorie Bike

Tuesday 27th JulyMetcon (Weight)EMOM10: 2 Strict Press Then: 3 Rounds (NFT): 12 HSPU *strict rx+ 16 Single Arm Db Bent Over Row (8/side) 20 V-Ups GymnasticsStrict Ring Muscle Ups (Skills and drills )Metcon (Time)For Time: 10-1 Ring Dips Strict Pull Ups

Monday 26th JulyMetcon (Time)3RFT: 15 Deadlifts at 80/55kg 15 Burpees Rest 2 Minutes 3RFT: 10 Deadlifts at 100/70kg 10 Burpees Over Bar Rest 2 Minutes 3RFT: 5 Deadlifts 120/90kg 5 Burpee Box Jumps Score is total time including prescribed rest periods. StrengthAnderson front squat (5 x 5 )Metcon3 Sets: 20 Glute Bridge Hamstring March 20 Dumbbell Glute Bridge 10-15 Strict Knee Raises Rest 60s Between Rounds