Strength:-

Every 3 minutes for 12 minutes (4 sets)
6 – 10 KB Z Press + 6 – 10 Strict Toes to Bar

Metcon:-

1000m Row
50 Wall balls 9kg / 6kg
40 KB Swings 32/24kg
30 V-ups
20 Box Jumps
10 Chest to bar pull ups

Strength:-

Spend 8 minutes building to 85%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Jerk @ 80-90%

Metcon:-

10 min AMRAP
10 HSPU
20 KB Sumo Deadlift High pull 32/24kg
50 Double Unders

Strength:-

E3MOM for 15 minutes
20-40 sec handstand hold
10 – 20 sec L-Sit hold
10 Ring Rows / 10 Box elevated ring rows

Metcon:-

5 rounds
Run 200m
15 DB Squat Cleans 2x 22.5/15kg
10 Pull ups

Hero Wod:- Felix the Cat

Strength:-

E2MOM for 10 minutes ( 5 sets)
5 x 5-8 Strict Pull ups (banded / bodyweight / weighted)
Then
EMOM for 5 minutes
Work on either kipping skill / butterfly or dish / arch holds

Metcon:-

5 rounds
400m run
15 T2B
8 hang power cleans 65/45kg

Strength:-

Spend 8 minutes building to 80%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Squat Cleans @ 75-85%

Metcon:-

6 min AMRAP
2 power snatches
2 overhead squats
4 power snatches
4 overhead squats
6,6/8,8..etc…

Rx=60/40kg

Strength:-

Every 3 minutes for 12 minutes (4 sets)
6 – 10 KB Z Press + 6 – 10 Strict Toes to Bar

Metcon:-

3 x 4 min AMRAP’s (1 minute rest)
Bike 15/12 cals / Row 20/17
10 HSPU
Max DB Snatch

Strength:-

Spend 8 minutes building to 85%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Jerk @ 80-90%

Metcon:-

10 min AMRAP
20 Wall balls
40 Double Unders
20 Situps

Strength:-

E3MOM for 15 minutes
20-40 sec handstand hold
10 – 20 sec L-Sit hold
10 Ring Rows / 10 Box elevated ring rows

Metcon:-

21 Pull ups
21 STOH 50/35kg
21 Over the bar burpees
200m run
15 Pull ups
15 STOH 50/35kg
15 Over the bar burpees
200m run
9 Pull ups
9 STOH 50/35kg
9 Over the bar burpees

Strength:-

Spend 10 minutes building to 80%
Then
E2MOM for 10 minutes (5 sets)
5 X Back squat at 80%

Metcon – Emma’s Birthday Wod

360m Row/bike/ski/run buy in
4 rounds
4 Chest to bar pull ups
12 Thrusters 45/30kg
32 KB swings 24/20kg
Then 360m Row/bike/ski/run buy out
RX:-wearing 10kg weighted vest