Strength:-
3 x 5 Back squat

Rachael’s Birthday Wod:-

400m run buy in
3 rounds
26 DB deadlifts
26 V-ups
26 Box step overs with plate held OH 15/10kg
400m run buy in

Strength:-
Push Press 5 x 3

Metcon:-
6 rounds
5 ring muscle ups
10 power clean & jerks 60kg / 40kg
200m run

Strength:-
Cleans 6 x 3

Metcon:-
5 rounds
12 Snatch grip deadlifts 50/35kg
9 Hang power snatches 50/35kg
6 Overhead squats 50/35kg

Strength:-
5 x 30 sec handstand hold+ + 5 mins handstand walking practice
Core Work

Metcon:-
15 min EMOM
8 – 14 T2B
50 sec Row / Bike
10 – 15 Push ups
60 secs Mountain Climbers
1 min Rest

Strength:-
5-3-1-3-5  Squat Snatch

Metcon:-
3 rounds
21 Wall balls
15 Burpees
9 Front rack DB lunges
2 x 22.5 / 2 x 15kg

Strength:-
4 x 10 Strict T2B + 4 x max ring dips

Metcon:-
16 min EMOM
1 – 5 Thrusters
2 – 7 – 14 C2B pull ups

Hero Wod – Louis  Modafferi

Olympic Lifting session

Strength:-
Push Press 5 x 3

Metcon:-
10 min EMOM
Bear Complex
Power Clean+ Front Squat+Push Press+ Back Squat+ Push Press

Finisher:-
Partner Abs

Strength:-
Cleans 6 x 3

Metcon:-
5 rounds
30 DU’s
10 Power snatch 35/25kg
10 HSPU

Strength:-
5 x 30 sec handstand hold+ + 5 mins handstand walking practice
and core work

Metcon:-
3 rounds
21 OHS 50 / 35kg
15 KB swings 24 / 16kg
9 V-situps