Strength + WOD

5rds
10 Bench Press 60kg
5 Strict Pull ups

10rds
5 Strict Dips

21-15-9 Wallball 10kg
63-45-27 DU
=> 5:42

Fran

21-15-9
Thrusters 40kg
Pull Ups
=> 8:49

Pull Ups + Snatch

3rds
15 Pull Ups
10 Snatch 20kg
=> 9:21

DU + Clap Pushups

2mins DU = 109
25 Clap Pushups = 1:23

2mins DU = 70
25 Clap Pushups = 3:05

2mins DU = 99
25 Clap Pushups = 2:00

Davidoff Challenge

FF Davidoff CHallenge

20 CLean and PRess 20kg DB
168 reps = 27:20

WOD @ FF Melbourne

Clean 50kg x 5 x 3
Pull Ups 10 x 5

Partner WOD with Hayati
50 SDHP 35kg each
AMRAP Burpees
(Every 10 SDHP Partner A does, Partner B does AMRAP Burpees. Then swop.)
=> 11:59, 127 Burpees total

Row + PP

5rds
500m ROW
50kg Push Press
=> 12:23

DL + Pull Up

5rds
5 Deadlift 100kg
10 Pull Ups
=> 7:38

5rds
21 Pushups
15 KB Swings 24kg
In between DU 50-40-30-20-10
=> 6:57

Muay Thai

1hr Muay Thai with Danny

Swings, Wallballs, Row

5-10-15-20 KB Swings 24kg
20-15-10-5 Wallball 9kg
250m Row in between sets
=> 7:57

(Rested knee in between rower. Knee not 100% for few days.)

Rest Day

BOX WOD @ FP

6-5-4-3-2-1 Clean & Jerk 50kg
1 round of Cindy in between set
(5 Pullups, 10 Pushups, 15 Squats)

=> 9:46

KB 16kg

15 sets
10 L Push Press
10 R Push Press
=> 36:23