Strength:-
Overhead Squat 5 x 3 building

Metcon:- Prem and Katie Birthday Wod
2 Strict Ring Muscle Ups
86 DU’s
42 Pull ups
44 KB swings
10 Squat Snatch 60 / 40kg
44 KB swings 28 / 20kg
42 Pull ups
86 DU’s
800m Run

Strength:-
Strict Press 5 x 5

Metcon:-
21,18,15,12,9,6,3
Row
Push press 50/35kg
Goblet Squat 28/20kg
Situps

Strength:-
3 x 10 Front Rack Reverse lunge
3 x 8 Single Arm Rows

Metcon:-
5 rounds
10 Swinging double KB cleans 2 x 28/2×20
20 Alternating Pistols

Strength:-
5 x 3 Wall walks
3 x Max L-sit hold

Metcon:-
EMOM for 15 mins (3 rounds)
1 – Wall balls
2 – Bike (target 15/12 cals minimum)
3 – Chest to bar pull ups
4 – Box jumps
5 – Plank

Strength:-
5 x 3 of clean complex – 1 hang squat clean + squat clean + jerk

Metcon:-
4 rounds
20/15 Cal Row
16 DB Snatch 22.5/15kg

Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
90 secs max effort kipping toes to bar, rest 90 seconds
60 seconds max effort kipping toes to bar, rest 60 seconds
30 seconds max effort kipping toes to bar, rest 30 seconds

Metcon:-
Crossfit Games 2020 Event 9 – Happy Star
4 rounds:
400m run
5-7-9-11 reps of:
Burpee
Thruster 60/42.5kg

Lifting:-Clean and Jerk

Hero Wod:-Three Wise Men

Strength:-
Strict Press 5 x 5

Metcon:-
800m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU
400m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU
200m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU

Strength:-
3 x 10 Front Rack Reverse lunge
3 x 8 Single Arm Rows

Metcon:-
8 min AMRAP
8 Power snatch 40 / 25kg
8 Over the bar burpees
8 Front Squats 40 / 25kg

Strength:-
5 x 3 Wall walks
3 x Max L-sit hold

Metcon:-
500m Row
100 Double Unders
40 Situps
30 Pull ups
20 Manmakers 2 x 22.5 / 15kg
10 Muscle ups (or Burpee pull ups)