Strength:-
Deadlift 5 x 5

Metcon:-
4 rounds
400m run
20 Wallballs 9/6kg
10 T2B

Gymnastic skill
EMOM practice time (12 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on T2B, Pull ups, C2B, Butterfly or Kipping*
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
3 rounds
500m/400m Row
7 Cleans (any) 80/55kg
14 HSPU

Strength:-
Power Snatch
3-3-3
2-2-2
1-1-1

8 mins handstand practice

Metcon:-
5 min AMRAP
30 DU’s
10 Burpees

Hero wod – Loredo

Strength:-
5×3 Front Squat

Bertie & Dubs Birthday team of 4 Wod:-
For time:-
2700m row & 2700m assault bike performed simultaneously
40 syncro as a pair devils press 2×22.5/15kg
40 Clean & Jerk 80/60kg performed YGIG

*As soon as the meters are achieved on one machine 2 people can move to the devils press. No one can start the C&J until 2700m are achieved on both machines

Strength:-
5 x 5 Strict Press
3 x 3 Rope Climbs

12 min EMOM
1 – 50 DU’s
2 – 15 pull ups *advanced 3-5+ BMU’s
3 – 15 DB Thrusters 2×22.5/15kg

Strength:-
Deadlift 5 x 5

Metcon:-
4 rounds
5 wall walks
20 DB snatch 22.5/15kg
400m run

Gymnastic skill
EMOM practice time (12 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on T2B, Pull ups, C2B, Butterfly or Kipping*
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
10-1
Squat clean 75/50kg
Burpees

Strength:-
Power Snatch
3-3-3
2-2-2
1-1-1

8 mins handstand practice

Metcon:-
7 min AMRAP
15 KB swings 32/24kg
12 Box jumps 24/20″
9 T2B
6 HSPU

Skill:-
16 mins on RMU
Beginners
Low ring skill then 5 x 5-8 strict pull ups & box dips / ring dips

Metcon:-
20 Push ups
400m Run
20 KB push press 2×24//16kg
500/400m Row
20 Push Jerks 60/40kg
400m Run
20 KB Push press 2×24//16kg
500/400m Row
20 Push ups
400m Run