Strength/ Skill:-
10 mins on dip strength

Followed by
3x 10 Strict toes to bar

Metcon:-
Tracey’s Birthday WOD
400m Run buy in
Then 3 rounds
6 pistols
21 KB Swings 24/16kg
6 pistols
21 Pull ups
6 pistols
21 HSPU
Then 400m run buy out

Strength:-
3 rounds
3 x 8 Split squat with KB’s in Farmers hold
3 x 10 DB bicep curls (single arm, 10 one side then 10 the other)
1 min Plank hold

Metcon:-
Every 4 mins for 5 rounds
250/200m row
20 Wall balls 9/6kg
10 Burpee box jumps 24/20
TCap 3.15mins

Hero Wod:- Bull

Strength:-
5 x 3 Squat Snatch

Metcon:-
50 Alt DB Snatch 22.5/15kg
40 KB swings 28/20kg
30 Goblet Squats 28/20kg
20 Pull ups
10 Burpees
40 KB swings 28/20kg
30 Goblet Squats 28/20kg
20 Pull ups
10 Burpees
30 Goblet Squats 28/20kg
20 Pull ups
10 Burpees
20 Pull ups
10 Burpees

Strength:-
5 x 2 push press + 1 Split Jerk
*building to until heavy weight for Push press

Then Split Jerk
3 x 3
3 x 2
3 x 1

Metcon:-
8 min AMRAP
5 box jumps 30/24
3 squat cleans 100/70kg

Strength:-
5 x 4 Back Squat

Metcon:- Rare Chromosome Day 16/6/22
4 rounds
400m Run
16 Wallballs 9/6kg
6 Power Snatch 50/35kg

Strength/ Skill:-
10 mins on dip strength,

Followed by
3x 10 Strict toes to bar

Metcon:-
10 min AMRAP
8 KB swings 32/24kg
10 HSPU
12 Air squats

Rest 1 minute

Then
2 min AMRAP
Max Double Unders

Strength:-
3 rounds
3 x 8 Split squat with KB’s in Farmers hold
3 x 10 DB bicep curls (single arm, 10 one side then 10 the other)
1 min Plank hold

Metcon:-
Every 4 mins X 4 rounds
15 / 12 cal assault bike 18 / 15 cal row
12 Burpees over the bar
9 Power cleans
6 STOH
RX 60 / 42.5kg
timecap 3.15 mins rounds

Strength:-
5 x 5 Floor Press
4 x 10 Barbell Bent Over Row

Metcon:-
4 rounds
7 Thrusters 65/45kg
14 T2B
200m run

Hero wod:- Jenkins