Strength:-
3 x 3 – 5 Kipping Ring Muscle ups

Metcon:-
4 rounds
30 Wall balls
20 Toes to Bar
10 Power snatch 50/35kg

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

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

Met Con:
3x 3 min AMRAP’s with 1 mins rest between
1: Max Reps Clean & Jerk 80/50kg
2: 5 C2B + 5 dips + 5 push ups
3: 400m run + max sit ups

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

Metcon:-
3 rounds
500m row
21 OHS 60/40kg
15 Pull ups
9 Box jumps 20/24

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

Weighted pull ups 3 x 5

Sprint Metcon:-
45/30 Cal bike ideally (750/600m Row)
20 Front Rack Lunges 50/35kg
10 Burpee jump to target

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

3 x 3 Snatch pulls

Metcon:-
5 rounds every 3 minutes – rest to the top of the 3 min window
250m / 200m Row
10 power cleans 60/42.5kg

Strength:-
3 x 3 – 5 Kipping Ring Muscle ups

Twinnies Birthday Pairs Wod:-
3 rounds
400m Run (together)
30 Syncro burpees
20 Pull ups
10 KB Swings 24/16kg

If time – max synrco situps to 15 min mark

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

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

Metcon:-
10 min EMOM
4 C2B
8 KB swings 32 / 24kg
12 Air squats

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

Metcon:- Fight Gone Bad
3 rounds for total reps
1 – Wall ball 6/9kg
2 – Sumo deadlift high pulls 35/25kg
3 – Box jumps 24/20
4 – Push press 35/25kg
5 – Row
6 – Rest

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

Weighted pull ups 3 x 5

Metcon:-
3 rounds
10 Overhead Squats 60/42.5kg
50 Double unders

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

3 x 3 Snatch pulls

Metcon:-
30 Toes-to-Bar
40 DB Snatch 22.5/15kg
50 DB Box Step Overs 2 x 22.5/15kg + (24/20”)
40 DB Snatch 22.5/15kg
30 Toes-to-Bar