Week 40: 3-7 October

Monday, 3 October

Strength: 6rounds, not for time: 
6x Bulgarian Split Squat (each leg)
20m walking lunges

WOD: 21-15-9-15-21

KB Swing
T2B
Box Jumps
Pullups


Tuesday, 4 October

Strength: Overhead Squat

10-5-3-2-1-1-1


Wednesday, 5 October

Skill: Double Under 'flight simulator'

5 min AMRAP: 5-10-15-20-25...

WOD: 15 min AMRAP

250m row
35x DU (2:1 Singles + 5 burpee)
200m run 
35x DU (2:1 Singles + 5 burpee)


Thursday, 6 October

Strength: 16 min EMOM
Odd: 5x Deadlift
Even: 12x Box Jumps

Core: 3 rounds, NFT
10x crunches
10x leg raises
10x toe touches
10x leg tuck
10x russian twist


Friday, 7 October

Partner WOD: 6 RFT (1 partner working at a time)
30x Squat Clean @115/80
20x Bar-facing burpee
10x Power Snatch @115/80
200m run*

*both partners complete run together