METCON Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 30 Double Unders 6 Hang Power Cleans 40/30kg 9 Front Squats Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Lateral Box Step Overs 9 Russian Swings 24/16KG 6 TTB

SUNDAY WILDCARD Metcon (Time) 5 Rounds for time 15 Deadlifts 80/60kg 20 Burpees over the bar 25 Push Ups

PARTNER METCON Metcon (Time) For Time with a partner 25 Burpee’s Row 1000/850m 75 Hang Power Snatch 35/25KG 50 Burpee’s Rest 5 Mins Metcon (Time) For Time with a partner 75 Abmat Sit Ups 250 Double Under’s / 500 Single Under’s 100 Thrusters 40/30KG 150 Abmat Sit Ups

OLY LIFTING : CLEANS Clean Complex (Every 3 Mins x 7) Clean + 4 Front Squat+ Hang Clean Metcon (Time) For Time Run 300M 21-18-15-12 Deadlift 80/60KG Run 300M after each set of deadlifts

METCON Metcon (AMRAP – Rounds and Reps) 6 Rounds 3 Min AMRAP 5 Down Ups 5 Russian Swings 24/16KG 5 Jumping Air Squats 5 HSPU Rest 90 seconds between rounds

TEMPO FRONT SQUAT Weightlifting Tempo Front Squat (5-5-5-5) 3 Second tempo descent, normal ascent, breathe at top. Metcon (AMRAP – Reps) 3 Rounds KB Goblet Cyclist Squats 3 x 15 3 x Max Strict Chin Ups (Goal is 6+) Metcon (AMRAP – Rounds) EMOM 12 (1) 15 Wall Ball 9/7KG (2) 15 KB Snatch 24/16KG […]

UPPER BODY PUSH + CONDITIONING Metcon 3 Rounds 10+10 Tall Kneeling KB Press 15 Tempo Push Ups : 2-0-2 15 Slow Tuck Ups 8-12 Tempo Ring or Box Dips : 3-0-1 Metcon (Time) 2KM/1600M Row Time Trial. 600m Run Non-timed.

METCON Metcon (AMRAP – Rounds) 10 Rounds Every 3 Minutes Complete 30 Double Unders 12 Power Cleans 35/25KG 9 TTB 6 Burpees

WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) VIOLA Amrap – 30 Mins 3,6,9,12,15,18… Thrusters 40/30kg Pullups Burpees

PARTNER WOD Metcon (Time) 5 rounds for time 30 Cal Row 30 KB Hang Clean & Jerk 24/16KG 30 Cal Row 30 KB Snatch 24/16KG 30 Burpees 30 Cal Row