40,30,20,10 Air Squat Ring rows
CONTINUE READINGDL 5-5-5-5 Shoulder Press 5-5-5-5
CONTINUE READING5 rds Run 800 30 KB Swings @ 32/24kg 30 Pull ups Scale as necessary- Rounds/load or reps.
CONTINUE READINGToday is a rest day. However, we are dedicating today to the memory of Cpl Mathew Hopkins who was killed in Afghanistan whilst serving his second tour. Cpl Hopkins, a member of the 1st Mentoring and Reconstruction Task Force (MRTF-1) died in an intense firefight with Taliban insurgents. This workout is named in honour of […]
CONTINUE READING100 Thrusters for time 40kg men 25kg Women
CONTINUE READING30 Muscle ups for time. Or Practice MU progression from knees or sub 3 ring pull ups and 3 ring dips for 1 MU.
CONTINUE READING20 Burpees 7 rounds of: 10 SDHP @ 40 kg 10 ring dips 20 Burpees
CONTINUE READINGRest day!
CONTINUE READINGAMRAP in 20 20 OHS @ 20kg 20 Push ups
CONTINUE READINGGo to the park, warm up with 5min run. Then: 5 rounds Sprint 100m Lunge 100m
CONTINUE READING