Strength:-
4 rounds
Max strict C2B+ 10 diamond push ups
4 x 8 KB Press

Metcon:-
E2MOM for 10 mins
5 BMU or 8 C2B
8 Snatch 60/40kg
Mac Cals / Bike or Row

2min Rest

6 minutes to find max weight Complex:-
1 Clean
1 Hang Clean
2 Front Squats

Strength:-
5 x 3 Power Clean
5 x 3 Split Jerk

Met Con:
3 rounds
400m Run
8 Power cleans 55/35kg
12 HSPU

Strength:-
Front Squat to a heavy single, through 5-4-3-2-1
Then
3 x 3 Front Squat at 85% of the above

Metcon:-
3 rounds
20 Box jumps overs
20 Pull ups
20 DB Snatch 1×22.5/15kg

Strength:-
3 x Max BMU

Metcon:-
The Ghost
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Strength:-
5 x 5 Thrusters

Metcon:-
Every 3 mins for 15 mins
250m / 200m Row or Run 200m
10 Power Snatch 50/35kg
Rest to the top of the 3 min window

*Pair with someone who moves at a similar speed to you
Start on 0 and 1.30″

Strength:-
5 x 5 Deadlift

Metcon:-
12 min AMRAP
12 Front rack lunges 50/35kg
25 KB swings 32/24kg
12 T2B

Hero Wod:- Eva

Strength:-
5 x 3 Split Jerk

Twinny’s Birthday WOD
Pairs Metcon:-
40 Power Cleans 55/35kg (shared reps)
3 rounds
400m run (both run)
24 Syncro KB Swings 24/16kg
24 Pull ups
24 Box Jumps
*Power Cleans, Pull ups & Box jumps shared reps

Strength:-
Front Squat to a heavy single, through 5-4-3-2-1
Then
3 x 3 Front Squat at 85% of the above

6 Min AMRAP
2,4,6,8 etc
STOH 60kg/40kg
Box Jumps 24/20″

2 mins Rest

Run 800m

Strength:-
4 x Max BMU*
3 x Max L-Sit (floor, paralettes, boxes)

*beginners kipping work for T2B or pull ups

Metcon:-
5 rounds
35 Double Unders
8 OHS 65/45kg
8 T2B