Sunday 151115
Three Rounds Run 400m 3x(10 Back Squats @Body Weight 12 GHD Sit ups)
Wednesday 141015
Seven rounds of: 7 Bench press BW 30 Sit ups
Extra Tuesday
Five Rounds 10 HSPU 3 Muscle Ups 1 Prowler 20m 90/60kg Rest 2min
Tuesday 131015
Ten rounds of the couplet: 10 Kettlebell swings 32/24kg 5 C2B Pull up
Wed 141015
Front Squat 3-3-3 Squat Clean & Jerk 3-2-2-1-1-1-1 Strict Press 3-2-2-1-1-1-1
OLY Mon 121015
Overhead Squat 3-2-2-1-1-1 Snatch 3-2-2-1-1-1 Deadlift 3-2-2-1-1-1