Strength:-
3 – 5 Kipping Ring Muscle ups

Core 2:-
3 X 20 sec L-sit hold

Metcon:-
800m Run
30 T2B
10 Front squats
20 T2B
20 Front Squats
10 T2B
30 Front Squats
800m Run
RX: 50/35kg

Strength:-
5 x 3 Hang Power Clean @ 85% run as E2MOM

5 x 3 Overhead Squat @ 80%+ run as E2MOM

Metcon:-
500m row
30 burpees
10 C&J (any) 70/47.5kg

Bank Holiday team Wod (teams of 4):-
BUY in
Pair relay 400m, when the second pair are back the team can start chipping at the reps

100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 STOH
20 Thrusters
RX:- 60/42.5kg

Everyone Runs 400m together

20 HSPU
40 Toes to Bar
60 Push ups
80 Pull ups
100 Air Squats

BUY out
Pair relay 2000m Row (everyone must row 500m each)

Hero Wod:-Whitten

Strength:-
8 sets
Every 90 seconds all @ 80%
1 hang power snatch + 1 hang squat snatch

3 x 3 Snatch pulls

Metcon:-
12 min AMRAP YGIG (partners)
11/7 cal bike or 15/10 Row
8 Thrusters 50/35kg
5 Pull ups

Strength:-
5 x 5 Floor Press

3 x 8 (on each leg)
Weighted Russian Box Step ups

Metcon:-
5 rounds
50 Double Unders
9 Ring Dips
7 Power Clean 80/50kg

Strength:-
4 sets of
3 – 5 Kipping Ring Muscle ups
Core strength

Metcon:-
1000m row or 800m run
3 rounds
10 T2B
20 KB Swings 24/16kg
800m run or 1000m run
*If you rowed for buy in, must run for buy out and vice versa

Strength:-
5 x 3 Hang Power Clean @ 85% run as E2MOM
5 x 3 Overhead Squat @ 80%+ run as E2MOM

Metcon:-
8 min AMRAP
10 Front rack lunges 60/40kg
10 HSPU

Strength:-
3 rounds
8 Seated KB Z Press
10 Barbell bicep curls
12 Banded lat pull downs

Metcon:-
EMOM for 16 minutes
1 – 8 Chest to bar pull ups
2 – 12 / 15 Cal Assault Bike*
3 – 8 Devils press @ 2 x 22.5/15kg
4 – 20 Medball Russian Twists

Strength:-
Straight leg deadlift 5 x 5 at 75-80% run as an E2MOM

Weighted pull ups 3 x 5

Metcon:-
1000m Row
50 Wallballs