Strength:-
Front squat 6 x 3

Tracey’s Wedding wod
Buy in
1200/1000m Row
Then 2 rounds (coz this is OUR second go round) ?
200m partner carry (swap at 100m)
14 Power clean and jerks (7 each) 60/42.5kg
25 Syncro goblet squats 24/16kg

Hero wod:- lumberjack20

Strength:-
5 X 1 Squat Clean & 2 Jerk (building in weight)

5 X 1
Squat Clean & Jerk (At 90%+)
Met Con:
10 Deadlifts 100/70kg
15 DB Push Press 2×22.5/15kg
20 KB swings 32/24kg
15 Box jumps 24/20
5 Muscle ups (any)
15 Box jumps
20 KB swings
15 DB Push Press
10 Deadlifts

Strength Circuit:-
E3MOM X 4 rounds
5-8 High Box Jumps
10 Ring Dips
1 round of Durante Core

Metcon:-
3 Rounds:
400m Run
10 Pull-Ups
8 Power Snatch

Then:
2 Rounds:
600m Run
12 Pull-Ups
10 Power Snatch

Then:
1 Round:
800m Run
15 Pull-Ups
12 Power Snatch

RX:- 42.5/30kg

Strength:-
4 x 5 Sumo Deadlift
3 X 12 Pistols

Metcon:-
Row 500m/450m
21-15-9
Wall balls 9/6kg
DB Snatch 22.5/15kg
into
Row 500m/450m

Strength:-
For 20 mins compete
3 Power Snatch (touch and go) on even mins
4-6 Chest bar pull ups on odd

Metcon
5 min AMRAP
10 Burpees
10 Overhead squats 50/35kg

Strength:-
Front squat 6 x 3

Metcon;-
3 rounds
400m run
15 T2B
12 Alternating Pistols

Strength:-
4 x 6 Strict Chin Ups (add weight if easy)

4 x 6-8 Bent Over Row

Metcon:-
4 rounds of Hammer
5 Power Clean 60kg/42.5kg
10 Front Squat 60kg/42.5kg
5 Push Jerks 60kg/42.5kg
20 Pull Ups
90 seconds rest between rounds

Hero Wod:- Zachery Tellier

Strength Circuit:-
E3MOM X 4 rounds
5-8 High Box Jumps
10 Ring Dips
1 rounds of Durante Core

Pairs
60 Wallballs 9/6kg
30 C&J 60/40kg
15 HSPU
60 Box Jump overs
30 C&J 60/40kg
15 HSPU
60 Front Rack lunges 60/40kg
30 C&J 60/40kg
15 HSPU

25 min timecap”