Metcon:-

Run 800m for time or Row 1000m

Rest then

JT
21-15-9
HSPU
Ring dips
Push ups

or

Helen
3 rounds
400m run
21 Kettlebell swings 24/16kg
15 Pull ups

Strength:-
15 mins to build to a 1 RM Squat Snatch

Metcon:-
Nancy
5 rounds
400m Run
15 Overhead Squats

Strength:-
1RM Back Squat

Choice Annie or Amanda
Annie
50-40-30-20-10
DU’s
Situps

Amanda
9-7-5
Ring Muscle ups
Squat Snatches 60/42.5kg

Strength:
15 mins to establish a 1 RM Split Jerk

Metcon:-
“Metcon:-
Grettel
10 rounds
3 Clean & Jerks 60/42.5kg
3 Over the bar burpees”

1RM Strict Press, build through 5-4-3-2-1-1-1 etc

Open Workout 17.5*
10 rounds for time
9 Thrusters 42.5/30kg
35 Double Unders
*30min timecap

Hero Wod:- Lupo

Hero wod:- Hotshots 19

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

Metcon:-
3 rounds
10 Overhead Squats 60/40kg
20 Pull ups
40 DU’s

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

*beginner – kipping practice
*intermediate – banded chest to bar or lower volume or pull ups
*advanced – add reps

Metcon:-
1000m Row
50 DB snatch 22.5/15kg

Strength:-
Front squat 6 x 3

Metcon:-
3 Rounds
400m
15 T2B
15 Deadlifts 90/60kg