Strength:-
5 x 3 Squat Cleans
5 x 30 secs dish hold

Metcon:-
12 min AMRAP
9 Overhead lunges 50/35kg
12 Hand release push ups
15 Toes to Bar

Hero Wod:- Gaza

Strength:-
10 mins Handstand practice
3 x 3/3 TGU

Metcon:-
Fran
21,15,9
Thrusters 42.5/30kg
Pull ups

Rest 5 mins
800m run for time

10 mins to establish a 1 Rep Max Power Snatch

Metcon:-
Crossfit Open Wod 20.4
“For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.”

Metcon:-
Barbara Ann
5 Rounds
20 HSPU
30 Deadlifts 60/42.5kg
40 Situps
50 DU’s
3 minute rest
Intent Fast and relatively unbroken

Strength:-
12 mins to establish 3 Rep Max Front Squat

Metcon:-
Ingrid
10 rounds
3 snatches 60/42.5kg
3 burpees over the bar

Strength:-
10 mins to build to a 3 RM Push Press
5 mins to achieve max unbroken strict pull ups or elevated ring rows

Metcon:-
Crossfit Open WOD 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 9/6kg
30 cleans, 61/43kg
20 muscle-ups*
*10 chest to bar + 10 dips

Strength:-
10 mins to establish a 1 Rep Max Clean
10 mins to establish 1 Rep Max Jerk

Metcon:-

Helen

3 rounds 400m run
21 KB swings 24/16kg
12 pull ups

Hero Wod:- Hammer

Speed:-
30 cal bike for time

Strength:-
5 x 5 Deadlift

Pairs Metcon YGIG
12 rounds ( 6 rounds each)
In 60 sec complete
Row 150/135m row + max burpees
1 min on 1 min off (alternate with a pair).
*Target row is 30/35 secs