SWOD
Deadlift
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————-
METCON

800m Run
20 C2B Pull Up
30 Front Squat 60/45
20 C2B Pull Up
800m Run

SWOD
Bench Press
4×3 @ 80%
————
METCON
‘Zoolander’

3RFT
100 Double Under
20 Bar Facing Burpee
10 Power Clean 60/45, 70/50, 80/55

WOD
Teams of 2

a) 3RFT
30 Cal Bike
30 Wall Ball
30 Toes to Bar
30 Deadlift 85/60
30 Burpee Box Jump Over 24″/20″

4min Rest

b) 3RFT
27/21 Cal Bike
15 Power Snatch 52/35
12 Synchro Bar Facing Burpee
9 Thruster

SWOD
Deadlift
10 @ 65%, 8 @ 70%, 6 @ 72.5%, 4 @ 75%
—————
METCON
‘Elizabeth’

21-15-9
Squat Clean 61/43
Ring Dip

SWOD
Bench Press
4×4 @ 75%
————
METCON

‘Ringer One’
30-20-10
Air Bike (Cals)
Toes to Rings

3min Rest

‘Ringer Two’
15-10-5
Overhead Squat 61/43
Burpee to Ring

SWOD
Back Squat
10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%
—————–
METCON
3RFT

400m Run
15 Pull Up
15 HSPU

SWOD
1. Strict Press
4×4 @ 75%

2. Strict Pull Up
EMOM 7 – 2 Reps AHAP
—————
METCON
Every 3min x 6

12 Deadlift 70/50
9 Hang Power Clean
6 Jerk

METCON

AMRAP 6
21/15 Cal Row
21 KB Swing 24/16
21 Thruster 35/25

4min Rest

AMRAP 6
15/10 Cal Row
15 KB Swing
15 Thruster 45/30

4min Rest

AMRAP 6
9/6 Cal Row
9 KB Swing
9 Thruster 52/35

WOD
‘Hotshots 19’

6RFT
30 Air Squat
19 Power Clean 60/45
7 Strict Pull Up
400m Run

SWOD
Bench Press
5×5 @ 70%
————-
METCON
5RFT

15 Deadlift 85/60
15 Toes to Bar