Strength:
5x 2 cleans + 2 jerks

Met Con:
3 rds
20 box jumps 30/24”
20 chest to bar pull ups

Strength:
Strict chest to bar 3xmax
Single arm press 3×6 each arm

Met Con:
8 min AMRAP
3 c&j 60/42.5kg
3 strict ring dips
6 c&j
6 strict ring dips
9&9 etc

Strength:
Bar muscle up 3xmax

Hero Wod:
‘Coffland’
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m run
30 push ups

Strength:
Oh squat 3×5
Power snatch 3×3

Met Con:
5 rds
15 dumbbell thrusters 22.5.15kg
50 double-unders
3 rope climbs

Strength:
Muscle up 3xmax
Gut buster 50reps

Met Con:
3 rds
30 DB snatch 22.5/15kg
30 Ring rows
30 squat thrusts

Strength:
5x 2 cleans + 2 jerks

Met Con:
5x 400m run
2 mins rest between

Strength:
Strict chest to bar 3xmax
Single arm press 3×6 each arm

Met Con:
20,18,16,14,12,10,8,6,4,2
pull ups
push up
sit ups
Squats

Strength:
Front squat 5×3

Met Con:
5 rds
10 deadlifts 140/95kg
15 toes to bar
20 box jumps 24/20”

Gym closed

Team wod week:

Teams of 3

Wod 6:
Part A:
In 10 mins achieve a total for a 1rm stoh (from a rack)

Part B:
WOD 2: Holly’s Birthday WOD

Every team member 21cal row (1 rower per team)
Partner 1 21 deadlifts 100/70 kg
Partner 2 21 wall balls 30/20 lbs
Partner 3 21 pull ups
Every team member 21cal row (1 rower per team)
Partner 3 21 deadlifts 100/70kg
Partner 1 21 wall balls 30/20
Partner 2 21 pull ups
Every team member 21cal row (1 rower per team)
Partner 2 21 deadlifts 100/70kg
Partner 3 21 wall balls 30/20
Partner 1 21 pull ups
Every team member 21cal row (1 rower per team)