UK Remembrance Day wod
Conditioning:
1 mile run or row

Met Con:
18 min AMRAP
11 hang power snatches 35/25kg
11 burpees
11 Thrusters 35/25kg
11 pull ups
*on the 11th min 1 min silence

Strength:
Deadlift 3 rm
Front squat 3×3

Met Con:
3 rds
10 burpee box jumps 30/24″
15 toes to bar
20 KB swings 36/24kg

Strength:
Jerk 3rm
Weighted pull up 3×6

Met Con:
4 rds
30 push ups
30 ring rows
20 Dips
20 hang high pulls 45/30kg
10 deficit handstand push ups 4″
10 strict chin ups
50 sit ups

Gym closed

Strength:
8 mins to establish a snatch 1rm
8 mins to establish a c&j 1rm

Met Con:
15,12,9
C&J 60/40kg
Chest to bar pull ups

Strength:
Muscle up 3xmax
Bularian ring dip 5×5

Met Con:
15 min amrap
1 power snatch 80/55kg
1 rd of cindy
2 power snatches
2 rds of cindy
3 power snatches
3 rds of cindy
Etc….

Strength:
Squat 2,2,2,2,2

Met Con:
3x 5 min AMRAP’s
1: 5 clusters 50/35kg on the min with AMRAP burpee box jumps 24/20″
2: 10 wall balls on the min with AMRAP pull ups
3: 12 sit ups on the min with AMRAP sumo DL high pulls 32/24kg
*2 mins rest between.

Met Con:
‘The Seven’
7 rds
7 handstand push ups
7 thrusters 60/40kg
7 knees to elbow
7 deadlifts 112.5/80kg
7 burpees
7 KB swings 32/24kg
7 pull ups

Strength:
Power clean 5×3
Strict pull up (pause) 3xmax

Met Con:
20 min amrap
400m row
25 push ups
15 chest to bar pull ups
10 box jumps 30/24″

Strength:
Thruster or push press 5,4,3,2,1
Single arm row 3×5 each arm

Met Con:
8 min amrap
2,4,6,8,10…etc
Power cleans 60/40kg
Handstand push ups