SWOD
Front Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
—————
METCON
AMRAP 9

Burpee
Power Clean
Pull Up
1,2,3,4…..

FINISHER
EMOM 7
10s Bike Sprint

SWOD
1. Weighted Pull Up
3×4 @ 75-85%

2. Weighted Ring Dip
3×4 @ 75-85%
————–
METCON
EMOM 16

1. 20 BB Reverse Lunge 35/25
2. 20 Hang Power Snatch
3. 200m Run
4. Rest

SWOD
Overhead Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
—————-
METCON
CFG Open 12.3

AMRAP 18
15 Box Jump 24″/20″
12 Push Press 52/35
9 Toes to Bar

WOD

10 Rounds
10 Wall Ball + 5 C2B Pull Up

into
7 Rounds
33 Double Under + 7 Toes to Bar

into
2 Rounds
50 Burpee BJO 24″/20″ + 20 Ring Dip

SWOD
Power Snatch
3 Waves – EMOM
3 @ 75%, 2 @ 85%, 1 @ 90%
—————-
METCON
4 Rounds
AMRAP 3 (90s rest between)

12/10 Cal Bike
15 American Swing 24/16
Max Back Squat (@ 50% Back Squat)

SWOD
1. Weighted Pull Up
3×6 @ 70-80%

2. Weighted Ring Dip
3×6 @ 70-80%
—————-
METCON
4RFT

9 Toes to Rings
12 Box Jump Over 24″/20″
9 Shoulder to Overhead 45/30
12 Hang Power Clean

SWOD
Overhead Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————
METCON
Teams of 3
5 Rounds – Rotate each minute

1. Row (Metres)
2. Devil’s Press 22.5/15
3. Deadball Hold 30/20
4. Rest (together)

SWOD
Push Jerk
5×4 @ 75%
—————
METCON
AMRAP 12

6 HR Push Up
9 Deadlift 110/75
6 C2B Pull Up

SWOD
Front Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————-
METCON
CF Games Happy Star

200m Run
5 Bar Facing Burpee
5 Thruster 60/43
200m Run
7 Bar Facing Burpee
7 Thruster 65/47
200m Run
9 Bar Facing Burpee
9 Thruster 70/50
200m Run
11 Bar Facing Burpee
11 Thruster 75/52

WOD
‘Yvonne’
Teams of 2

76 Air Squat
76 DB Push Press 22.5/15
76 AbMat Sit Up
76 Wall Ball
76 Burpee
76 MB Russian Twist
76 Push Up
76 American Swing 24/16
76 DB Thruster
400m Run (Together)