Met con - For Time
Cash in - 500m row
21 - 15 - 9
Thrusters
TTB

Skill - Forward Rolls

Strength - Pull up

7 x 3

Gymnastic Fun

Met con - for time

25 burpees 

500m run 

25 strict pull ups 

500m run 

25 SHSPU 

500m Run 

25 CTB

500m run 

25 burpees 

Met con / Oly  - Grace

30 x clean and jerk

rest 5 mins

Isabel

30 x Snatch

@ same weight

Strength - Press

Find a 1 RM

Strength - OH Squat
find a 1 RM

Met con - Barbara

5 Rounds
20 pull ups
30 push ups
40 sit ups
50 squats

rest 3 min

Closed For Bank holiday Monday

Next monday we will be closed for Bank holiday so there will be a wod on Thursday so that you still get a 5 day training week with two rest days. Enjoy the long weekend rest ups recover from the past few weeks of training as I have some planned for you next week.

Met-con - 20 min AMRAP
3 HSPU
6 Deadlifts
12 Pull Ups
24 double unders

Skills - TTB
3 x 10-20

Strength - Pull Ups
find a 1RM

Gymnastics - Kipping Drills

strict work

Pull ups

Dips