Main class:A) 5x5 Bent Over Rows with 5sec holds at the top, superset with max effort press ups, B) 12min AMRAP: - 12 Grasshoppers, - 12 Wall Ball Shots 9/7kg 10/9ft, - 12 (6 each way) Russian twists with 9/7kg and a 3 sec pause either side, - 24 Double unders, - 100m sprint with Medball

OLY club: A) 4x3 Front Squats and 1 Split Jerk, B) 5x3 1st clean Pull, hold just below knee for 15sec Superset with 10 Russian Swings for MASSIVE GLUTE DRIVE!