Strength:
Muscle up 3xmax
Single leg squat 5×10 each leg

Met Con:
5 rds
12 Thrusters 40/25kg
9 Toes to bar
20 KB swings 24/16kg

CrossFit Rugby

Strength: 10 minutes – on the minute every minute perform 1 x squat and 3 x Triple Broad jump.

Met Con: 5 Rds for time
25 Sumo Deadlift High Pull 42.5kg/30kg
10 PowerClean/Front Squat/Push Press
15 Burpees

Rest 2 minutes between rounds.

Strength:

Thruster 5×3

Met Con:
7 Rds
6 Front squat 90/65kg
9 Burpees
12 Hand release push ups

Strength:

Push press 5×5
L-Sit 5 holds

Met Con:
21,15,9
KB swings 32/24kg
Burpees
Handstand push ups

Strength:
Snatch 6×2

Met Con:
12 min AMRAP
6 Cleans 60/42.5kg
12 Pull ups
18 Box jumps

CrossFit Rugby

Strength:
On the minute every minute for 10 minutes perform – 2 x Hang Clean @75% of 1 RM and 4 x lateral jumps

Met Con:
30 – 20 – 10
Power Clean/ Hang Clean/ Hang squat Clean 50/35kg
Box jumpover/ Box jump/ Burpee Box jump 24″/20″
Russian KB Swing/ US KB Swing/ KB Snatch alternate arms 32/24kg
45 seconds rest between rounds

Strength:
London Throwdown qualifier 1:
Max power output on squats in 3 mins .Once racked the bar cannot be put down. Score will be weight x reps

Met Con:
‘Annie got strong’
50 double unders
50 Sit ups
5 deadlifts 160/110kg
40 double unders
40 sit ups
4 deadlifts
30 double unders
30 sit ups
3 deadlifts
20 double unders
20 sit ups
2 deadlifts
10 double unders
10 sit ups
1 deadlift

Strength:
Weighted pull up 2,2,2
Strict toes to bar 3x max
Ring row 3x max

Met Con:
‘JT’
21/15/9
Handstand push up
Ring dip
Push up