Week Beginning Monday 20/07/15

DAY	STRENGTH/SKILL	WOD
MON	pause in the hole  front squats 5x5	WOD 10 wall balls 8 pullups 6 pistols AMRAP 9 mins
TUE	seated box jumps work up to highest  15 mins	WOD 5 cleans 10 double unders 7 miin AMRAP
WED	tempo squats 6 x 3	WOD farmers' walk buy in 5 ring dips 5 box jumps 5 pressups 5 KB swings x5 farmers' walks buy out
THU	split jerks 15 mins to find 1rm	mini Linda 5, 4, 3, 2, 1 clean ¾ bw bench bw deadlift  1½ bw
FRI	closed	closed
SAT	pause deadlifts 5 x4	partner wod pet rock - hold KB in air 100 invisible skips 50 situps 40 DB snatches 30 pullups 40 DB snatches 50 situps 100 invisible skips