Killer #4 Metcon:-
3 rounds
21/15 Cal Bike
18 Pull ups
15 KB swings 32/24kg
12 Push ups
into 2 rounds
21/17 Cal Row
18 DB snatch 22.5/15kg
15 Goblet squat 32/24kg
12 HSPU
into 1 round
21 Deadlifts
18 Power Cleans
15 Front Squats
12 STOH
RX:60/42.5kg

in time remaining to the 35 min mark, in 2’s or 3’s max cals on row or bike, people can join the team as they finish the wod

Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU

5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets

10min AMRAP
9 T2B
9 Push Press 55/35kg

Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk

Every 2.30 mins X 7 rounds
18/14 Cal row or ski
15 Wallballs unbroken 9/6kg

Strength:-
HSPU skill (12 mins)
6 sets choose a consistent number of reps to practice skill or strength
Kipping, strict, wallfacing, deficit

Metcon:-
20min AMRAP:
50 Dbl KB Clean 2×24/16kg
50 Double Unders
40 Box Jumps (24?/20?)
40 Situps
30 C2B
30 Burpees
20 Power Cleans
20 Push Jerks
10 Power Snatches
10 Ring Muscle-ups or low ring transitions
RX:-65/45

Strength:-
Power Snatch 5 x 3

Then 8min EMOM working on one of the skills below. Work for 40 secs/rest 20 secs
Rope Climbs
Skipping (Double Unders, Crossovers, DU Crossovers)
Kipping or butterfly pull ups/C2B

Metcon:-
Crossfit Games 2020 Event 6
30-20-10
Toes to Bar
Front rack alternate lunges 2 x 32/24kg

Strength:-
5×5 Back Squat 20X1

Metcon:-
4 rounds
30 KB Swings 32/24kg
15 Pull ups
12 Pistols

Hero wod:- Naughty & nice

Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU

5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets

12 min AMRAP
20 Wall balls 9/6kg
15 Burpees
10 Box Step over 15/10kg plate
5 Devils Press 2×22.5/15kg

Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk

Metcon:-
3 rounds
500/400m row
30 Air squats
15 Devils press 2×22.5/15kg

Strength:-
HSPU skill (12 mins)
6 sets choose a consistent number of reps to practice skill or strength
Kipping, strict, wallfacing, deficit

Metcon:-

Every 4 mins X 4 rounds

400m run

8 HRPU’s

15 KB swings 32/24kg

8 HRPU’s