SWOD
Front Squat
10 @ 50%, 8 @ 60%, 6 @ 65%, 4 @ 70%
——————
METCON
‘Nasty Girls’

3RFT
50 Squat
7 Ring Muscle Up
10 Hang Power Clean 61/43

WOD
Teams of 2

0-6min
800m Run
Max Thruster 50/35

6-12min
600m Run
Max Thruster

12-15min – Rest

15-25min – AMRAP 10
25 DB Box Step Up 22.5/15
20 Alt. DB Snatch
15 Toes to Bar

25-28min – Rest

28-35min – AMRAP 7
8/6 Cal Bike
5 Burpee Box Jump Over 24″/20″
5 Deadball Over Shoulder 30/20

SWOD
Power Clean & Jerk 1RM
————–
METCON

AMRAP 3
21 HSPU
21 Ring Dip
21 Push Up

2min Rest

AMRAP 3
15 HSPU
15 Ring Dip
15 Push Up

2min Rest

AMRAP 3
9 HSPU
9 Ring Dip
9 Push Up

SWOD
Back Squat 1RM
—————
METCON
CF Open 16.3

AMRAP 7
10 Power Snatch 35/25
3 Bar Muscle Up

SWOD
Strict Press 1RM
————-
METCON
‘DT’

5RFT
12 Deadlift 70/50
9 Hang Power Clean
6 Jerk

SWOD
Bench Press 1RM
————
METCON
20min Cap

10 Bar Facing Burpee
800m Run
20 Bar Facing Burpee
600m Run
30 Bar Facing Burpee
400m Run
40 Bar Facing Burpee
200m Run

SWOD
Deadlift 1RM
————-
METCON
5RFT

9 Thruster 45/30
35 Double Under

WOD
‘Happy Birthday Siobhan’

Teams of 2

42-30-18
Power Clean 60/43
Pull Up

21 Synchro Bar Facing Burpee

30-24-18
Hang Squat Clean
C2B Pull Up

15 Synchro Bar Facing Burpee

24-18-12
Ground to Overhead
Bar Muscle Up

9 Synchro Bar Facing Burpee

SWOD
Deadlift (Deload)
6 @ 50%, 6 @ 55%, 6 @ 60%, 6 @ 65%+
—————–
METCON
5RFT

200m Run
3 Hang Power Snatch 35/25
3 Overhead Squat
*Add 3 Reps each round (3,6,9,12,15)

SWOD
Strict Press (Deload)
6 @ 50%, 6 @ 55%, 6 @ 60%, 6 @ 65%
—————-
METCON
3RFT

15/10 Cal Bike
12 Box Jump 24″/20″
9 Power Clean 60/40
6 Push Press