WEEK BEGINNING MONDAY 6th JULY 2015

MON	5 x 5 earthquake squats onto ball	WOD sponge toss walking OH lunges 10 mins
TUE	5 x 5 strict press	WOD 6 box jumps 12 KB swings 6 wallballs AMRAP 9 mins
WED	Deficit deadlifts 5 x 5	WOD 10 MB situps 10 sumo deadlift hi pulls AMRAP 9 mins
THU	5 x 10 Bulgarian split squats	WOD 2 cleans 1 press 2 back squats 1 press EMOM 12 mins
FRI	banded high pulls 5 x 5	WOD 3 thrusters 6 box jumps 7 rounds for time 45kg/35kg
SAT	Dumbbell bent over row drop sets circuits 15 mins	WOD Mary 20 min AMRAP 5 Handstand push-ups 10 pistol squat 15 Pull-ups