Monday 26th October

1) Front squat 4 x 4rm
* Work 4 x 10 Dumbbell Chest press between sets

2) For Time:

RX'd
21 - 18 - 15 - 12 - 9 - 6 - 3 reps:
Goblet squats 32/24kg Kettlebell
Pull ups

Intermediate
21 - 18 - 15 - 12 - 9 - 6 - 3 reps:
Goblet squats 24/16kg Kettlebell
Pull ups

Beginner
21 -15 - 9 reps:
Goblet squats (scale weight appropriately) 
Jump pull ups

Extras:
1) Snatch balance 3 x 3rm

2) Snatch Pull 3 x 5 @ 105%

3) For time:
50 x Calorie Row
50 x GHD sit ups
200 x Double Unders

Simon Lee