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

3 x 10 Back extensions

Metcon:-
4 rounds
400m Run
20 DB Snatch
10 Ring Dips

Speed:-
500m Row for time

Strength:-
5 x 5 Deadlift

12 min AMRAP
10 KB overhead squats (right) 20/12kg
10 KB overhead squats (left) 20/12kg
15 Toes to bar

Hero Wod:- Jack

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

Grant & Bryony leaving WOD:-
5 Muscle ups
50 double unders
10 pull ups
50 Russian KB swing 28/20kg
5 Muscle ups
50 wall balls
10 pull ups
50 push ups
5 Muscle ups
50 Box jumps
10 pull ups
50 double unders

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 Hang power cleans 70/50kg
10 Front Rack Lunges 70/50kg
15 Push ups

Strength:-
5 x 5 Front Squat

Metcon:-
21-18-15-12-9-6-3
Assault bike calories
Thrusters 42.5/30kg
*Try to use the bikes and share with someone who moves at a similar speed

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

3 x 10 Back extensions

Metcon:-
4 rounds
50 Double unders
15 Clean & Jerk 60/42.5kg
15 HSPU

Speed:-
30 cal bike for time

Strength:-
5 x 5 Deadlift

Metcon:-
12 min AMRAP
21 KB swings 32/24kg
15 Wallballs 9/6kg
9 Toes to bar

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

Metcon:-
6 rounds
13/10 cal bike or 18/14 cal row
20 alt. KB Snatch 24/16kg
8 Burpee Box jumps

Hero Wod:-  CAR 294 modified