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

Wednesday 30th JuneMetcon (Time)5RFT (In Pairs): 40 Db Snatch 200m Run 40 Dumbbell Hang Clean and Jerk 200m Run

Tuesday 29th JuneMetcon (2 Rounds for reps)3RFT: 15/12 Calorie Bike 10 Dumbbell Squats 5 Devils Press Rest 5 Minutes 3RFT: 12/9 Calorie Bike 8 Dumbbell Squats 3 Devils Press Rx = 2x22.5/15kgGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP12: 6 Bar Muscle Ups 12 Dumbbell Thrusters 12 OH Alt Lunges

Monday 28th JunePower Clean (3-3-3)Front Squat (3-3-3)Squat Clean (3-3-3)StrengthFront Squat (1 Rep Max)Metcon3 Sets: 8 Stiff Leg Deadlift + 1/2 20 Kettlebell Side Bends/Side

Saturday 26th JuneMetcon (AMRAP - Rounds)AMRAP25: Partner 1) 400m Run Partner 2) 8 Dumbbell Snatch, 8 Wallballs, 8 Sit Ups

Friday 25th JuneMetcon (3 Rounds for reps)AMRAP7: 30 Burpees 20 Calorie Row/Ski Max Calorie Ski/Bike Rest 3 Minutes AMRAP7: 30 Cal Ski/Bike 20 Burpees Max Calorie Row/Ski Rest 3 Minutes AMRAP7: 30 Calorie Row 20 Calorie Ski Max Burpees

Thursday 24th JuneMetcon (AMRAP - Reps)For Reps: 10 Power Cleans 35/50kg Rest 1 Minute 10 Power Cleans 55/70kg Rest 1 Minute 10 Power Cleans 65/100kg Rest 1 Minute Max`Power Cleans 80/120kg 10 Minute Cap StrengthBench Press (5 x 5)DB Bench Drop Sets (3 x Max)Bicep Curls (1 x 50)Banded push downs (100 Reps)

Wednesday 23rd JuneMetcon (AMRAP - Reps)AMRAP10: 1 Devils Press 1 Thruster 2 Devils Press 2 Thrusters 3 3 etc Rx: 2 x 22.5/15kg kg DB

Tuesday 22nd JuneMetcon (4 Rounds for reps)Tabata (each movement): Back Squat 40/30kg Rest 1 iMinute L-sit Paralletes Rest 1 Minute Bent Over Row 40/30kg Rest 1 Minute Handstand Hold GymnasticsMetcon (Time)For Time: 16-14-12-10-8 Db Alt Hang Squat Cleans (1x22.5/15kg) Alt Renegade Rows Knees To Elbows

Monday 21st JuneMetcon (Time)5RFT: 400m Run 500m RowStrengthBench Press (5 x 5 )DB Bench Drop Sets (3 x Max)Bicep Curls (1 x 50)Tricep Push Downs (1 x 100 )