Strength:-
3 rounds
Muscle up drills or muscle ups 3-5 reps
20 sec Ring support hold
20 sec L-sit hold

Metcon:-
Jason & Vicky’s leaving Wod:-
5 rounds
400m Run
12 Power Cleans 50/35kg
9 T2B

Strength:-
6 sets at heavy weight
1 Clean Pull + 2 Hang Power Cleans

Metcon:-
Tabata 8 rounds (4 mins) on each station before moving on:-
Bike
Burpees
Row
DB hang squat cleans 2 x 22.5/15kg

*Score = max reps

Strength:-
5 x 5 Push Press

3 x 5-8 Chin ups / Ring pull ups
L1 – Chin ups
L2 – Ring pull ups / add weight if depth good
L3 – L-Sit Ring pull ups

Metcon
6 Rounds
5 Thrusters 70/45kg
10 Chest to bar pull ups

Strength:-
5 x 5 Front Squat

Metcon:-
12 min AMRAP
30 Double Unders
15 KB Swings 32/24kg
10 Single arm OH lunges 22.5/15kg

Strength:-
10 mins on
Frog stand / handstands or planche progressions

3 x 10 Back extensions

Metcon:-
21,15,9
Power snatch 40/25kg
HSPU
T2B

Finisher:-
Tabata Core 4 rounds (4 mins)
Dish hold
Plank Jacks (on elbows)

Hero Wod:- Michael

Strength:-
3 rounds
Muscle up drills or muscle ups 3-5 reps
20 sec Ring support hold
20 sec L-sit hold

Lumberjack 20:- For Time
20 Deadlifts 125/85kg
400 meter Run
20 Kettlebell Swings 32/24kg
400 meter Run
20 Overhead Squats 52.5/35kg
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps 24/20 in
400 meter Run
20 Dumbbell Squat Cleans 22.5/15kg
400 meter Run

Strength:-
6 sets at heavy weight
1 Clean Pull + 2 Hang Power Cleans

Metcon:-
E2MOM for 6 rounds
6 HSPU
8 / 10 cal bike
10 paces walking KB lunges 2 x 24/16kg
*Bike preference, only use rowers if the class is full (160/220m Row). Stagger the start so you can share the bike

Strength:-
5 x 5 Push Press

3 x 5-8 Chin ups / Ring pull ups
L1 – Chin ups
L2 – Ring pull ups / add weight if depth good
L3 – L-Sit Ring pull ups

Metcon:-
9 squat snatch 70/50kg
200m run
7 squat snatch 70/50kg
200m run
5 squat snatch 70/50kg
200m run
3 squat snatch 70/50kg
200m run

Strength:-
5 x 5 Front Squat

Metcon:-
4 rounds
15 pull ups
30 wall balls
45 double unders