Strength:
Squat 3,3,3,2,2

Met Con:
100 double unders
Into
30/20/10
Stoh 55/37.5kg
Toes to bar
Russian swings 36/28kg

Strength:
Clean 5×3
Med ball abs

Met Con:
4 rds
20 box jumps 24/20″
5 front squats 80/50kg
15 ring dips

Strength:
Press 5,5,5
Push press 3,3,3
Jerk 1,1,1

Met Con:
21,15,9
Deadlift 100/70kg
Pull ups

Gym closed

Strength:
For 16 mins complete
3 front squats in even mins
5-10 strict pull ups on odd

Met Con:
3 rds
20 burpees
10 power clean & jerk 50/35kg

Conditioning:
4x 400m runs 2 mins rest between

Met Con:
9,7,5
Snatch (squat)
Strict deficit hspu

Strength:
Squat 2,2,2

Matt Hollambys requested leaving wod, from the 2012 regionals.
Met Con:
50 back squats 60/40kg
40 pull ups
30 stoh 60/40kg
50 front squats 40/30kg
40 pull ups
30 stoh 40/30kg
50 OH squats 30/20kg
40 pull ups
30 stoh 30/20kg

Strength:
Clean 5×3
Med ball abs

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

Strength:
Press 5,5,5
Push press 3,3,3
Jerk 1,1,1

Met Con:
15 min AMRAP
6 power cleans 70/47.5kg
9 toes to bar
12 wall balls

Strength:
Snatch 5×3

Met Con:
3 rds of 1 min on each station
Burpees
KB C&J 2×24/16kg
Knee to chest sit ups
Box jumps 24/20″
Ring rows
Rest