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Strength

Deadlift: 10 x 3 @ 70% 

Accessory

3 min kettlebell long cycle 

WOD

15 min AMRAP:
Overhead walking lunges 45/35
(Every time bar passes below the top of your head, run 200m before returning to lunges)

Post WOD Mobility 

Side splits: 2 min each side

Strength

Deadlift: 10 x 3 @ 70%
Rest :30 between sets

Accessory 

100 ballistic good mornings (50% of bodyweight)
100 band face pulls

WOD

Elizabeth

For time:
21-15-9 reps of – 
Full cleans 135/95 (55%)
Ring dips

Strength

Deadlift: 10 x 3 @ 65%

30 sec rest between

Accessory

100m frog jumps (weighted if possible)

100m partner pull

WOD

“Isabel”

30 snatches 135/95 (power or full)(70%)

 

Strength

3 rep max push press: 

10 @ bar

7 @ 40%

5 @ 60%

3 @ 80%

3 @ ++

3 @ ++

Accessory 

Push ups: 3 sets of max reps

WOD

“King Kong”

3 rounds for time: 

1 deadlift 455/215 (95%)

2 muscle ups

3 squat cleans 250/175 (85%)

4 handstand push ups

 

Strength

Deadlift: 10 x 3 @ 60%

30 seconds rest in between

Accessory

25 skin the cats

100 back extensions

Metcon

“Annie”

50-40-30-20-10

Double unders

Sit ups

 

Skill

Deadlift

Front squat

WOD

“Fran” 

21-15-9 reps of: 

Thrusters 95/65

Pull ups

 

Skill

Overhead position 

Snatch balance

Snatch drop

WOD

10 min AMRAP 

5 deadlifts 225/155

10 burpees

5 snatch drops