Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd*

Metcon:-
500m row
20 Push press 50/35kg
20 KB Deadlift 1×32/24kg
20 T2B

Strength:-
5 x 5 Bench Press or Floor Press
10 Pistols on each leg between sets

Metcon:-
5 rounds
15 DB thrusters 2 x 22.5/15kg
12 Pull ups or 5 BMU’s for advanced
9 Burpees
Rest 90 seconds

Skill:-
5 x 3+ RMU
Beginners
High ring kipping skill
3 x 3 Low ring RMU’s or Box RMU’s

Metcon:-
4 rounds
400m Run
3 Rope climbs
3 Wall walks
20m Walking lunge
into max DU’s to the 20 min mark

Strength:-
4×5 Push jerks
Core Complex

Metcon:-
4 Rounds
9 Snatch deadlifts
7 Hang Power Snatch
5 Overhead Squats
10 HSPU
RX:55/35kg

Pairs Bank Holiday Wod:-
YGIG, relay style
10 rounds YGIG (5 each)
15/12 cal row or 10/7 bike
15 KB swings 32/24kg
into
Shared reps
50 Box jumps 24/20″
50 Pull ups
50 Lunges 2 x24/16kg farmers/suitcase hold
50 T2B
50 Push Press 20/15kg
50 Situps
50 Goblet Squats 1×24/16kg
50 Burpees
50 Double Unders
into
8 mins to find max complex
Clean deadlift + hang clean+STOH

Hero Wod:- Jenkins

Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd*

Sprint Wod:-
1000m Row or 800m Run*
50 Wallballs 9/6kg

Strength:-
5 x 5 Bench Press or Floor Press
10 Pistols on each leg between sets

Metcon:-
8 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters 2 x 22.5/15kg
Rest 30 second
*score total reps

Skill:-
5 x 3+ RMU
Beginners
High ring kipping skill
3 x 3 Low ring RMU’s or Box RMU’s

Metcon:-
80 Wallballs 9/6kg
60 KB Swings 32/24kg
40 Box jumps 24/20″
20 Pull ups
10 Deadlifts 80/55kg

Strength:-
4×5 Push jerks
Core set

Metcon:-
30 Power Snatch
800m Run
30 Clean & Jerk
RX:- 42.5/30kg