Strength:
Death by squat
min 1 do 1 squat, min 2 do 2 reps, min 3 do 3… etc
Aim for 110% of your body weight
Met Con:
10-1
Press 50kg/35kg
Chest to bar pull up
Burpee

CrossFit Rugby
Strength:
Back Squats 5 x 2 @80% of 1RM
Superset sets 1, 3 and 5 with 3 x max distance broad jumps
Bench or Floor Press 5 x 2 @ 80% of 1RM
Superset sets 1, 3 and 5 with 6 explosive pushups
Met Con:
14 minute AMRAP
7 Thrusters 50/30kg
11 Pressup Hand Release
4 x 10 metre shuttle – Chest to floor at each turn
30 seconds active rest between rounds

Strength:
Floor/bench press + clap push up 5x 3+6
Negative pull up, max reps with 5 sec lowering phase, 4 sets
*you may kip to return to start height

Met Con:
75 double unders
Into
21/15/9
Pull up
Ring dip

Finisher:
Max sit ups in 2 mins

Strength:
Power Snatch 6×2
Bar Dips 5×5-12 reps (on pull up bar)

Met Con:
4 x 400m Run
2 mins rest