SWOD
Overhead Squat
3 x 5
—————
METCON
AMRAP 14

14 Cal Row
14 KB Snatch 24/16
14 C2B Pull Up

SWOD
E2M x 5
3 Clean & Jerk
————
METCON
10 RFT

10 Thruster 45/30
30 Double Under

Finisher:
3 Rounds
10 Weighted AbMat Sit Up
20 Mountain Climber

SWOD
E2M x 6
1 Snatch Pull + 1 Power Snatch + 1 OHS
————
METCON

60 Cal Row
50 Air Squat
40 Cal Row
30 Push Up
20 Cal Row
10 Pull Up

SWOD
Power Clean
5 @ 60%, 5 @ 65%, 4 @ 70%, 4 @ 75%, 3 @ 80%, 3 @ 80%+
——————–
METCON
5RFT

15 Deadlift 70/50
10 Over Bar Burpee

SWOD
Push Press
4×4 @ 75%
————–
METCON
5-10-15-20-15-10-5

Overhead Squat 45/30
Weighted AbMat Sit Up 10/6

WOD

1-2-3-4-5-6-7-8-9-10
HSPU
Single Arm Devil’s Press
Single Arm DB Squat
Clean & Jerk @ 75% BW

into

10-9-8-7-6-5-4-3-2-1
Sit Up
Burpee
Air Squat
Snatch @ 75% BW

SWOD
1. Deadlift
10 @ 60%, 8 @ 70%, 6 @ 72.5%, 4 @ 75%

2. Rope Pull Up
5 x 4
—————
METCON
Choose your Reps

80 Cal Row
120 Wall Ball

SWOD
12min
Work to 3RM Overhead Squat
—————-
METCON
EMOM 15

1. Double Under (100)
2. HSPU (50)
3. Toes to Bar (40)
4. Shoulder to Overhead 50/30 (30)
5. Front Rack Walking Lunge (30m)

**Can stop movement if reach number in brackets

SWOD
Power Clean
5 @ 55%, 5 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%
——————
METCON
‘Heavy Helen’

3RFT
400m Run
21 American Swing 32/24
12 C2B Pull Up

SWOD
Push Press
5×5 @ 70%
————–
METCON

15 Hang Power Snatch 50/35
15m HS Walk
15 Box Jump Over 24″/20″
30 Burpee
15 Box Jump Over 24″/20″
15m HS Walk
15 Hang Power Snatch 50/35