Strength:-

Floor Press 5 x 6

Kipping Work for Toes to Bar

Metcon:-
21,18,15,12,9,6,3
Push press 2×24/16kg
Box jump 24/20″

Strength:-
Pull and Push strength
3 x Max strict pull ups, if over 8 reps add weight
3 x Max strict HSPU, if over 8 reps add deficit

Metcon:-
4 Rounds
15 Power cleans 60/40kg
15 Dips
400m Run

Strength:-
Deadlift 5 x 5

Metcon:-
12 min EMOM
Burpee Box jump overs
DB front rack lunge
KB Russian Twists (Kb must touch the floor)
Rest

Strength:-
6 x 1 snatch complex
Snatch pull + hang snatch+ Snatch

Metcon:-
Grace
30 reps Clean and Jerk (60 / 42.5 kg)

Finisher:-
100 situps, everytime you break perform 10 knees to chest (tuck in’s)

Olympic Lifting – clean

Hero:  Filthy Fifty

Strength:-
Front Squat 6 x 3

Metcon:-
Emma & Leah’s Twinny Birthday Wod
Buy in 75 Double Unders
Then
3 rounds
400m run
9 Deadlifts 80/50kg
9 Pull ups
Then
Buy out 75 Double Unders

Strength:-

Floor Press 5 x 6

Kipping Work for Pull ups

Metcon:-
Crossfit Games 2020 Event 7
Awful Annie
For time:
50-40-30-20-10
Double-under
Situps
5-4-3-2-1
Clean

Strength:-
Pull and Push strength
3 x Max strict pull ups, if over 8 reps add weight
3 x Max strict HSPU, if over 8 reps add deficit

Metcon:-
18 minute AMRAP
0.5m Bike / 300m Row
12 Front Squats 60/40kg
6 Pull ups
3 HSPU

Strength:-
Deadlift 5 x 5

Metcon:-
5 rounds
12 stoh 60/40kg
12 toes to bar
30 Double Unders

Strength:-
6 x 1 snatch complex increasing in weight, start at 50% and build
Snatch pull + hang snatch+ Snatch

Metcon:-
Crossfit Games  2020 Event 3
1000m Row for time

Rest then

3 x 10 Clean & Jerk 42.5kg/60kg
1 min rest in between