Met-con - Coe

10 rounds
10 thrusters
10 ring push ups

Strength - Pull ups
1RM

Fun day thursday

- Muscle ups

- TTB

- HS Walk

Met-con - 6 min AMRAP
10 STOH 40/30
30 Double unders

Oly - 10 min EMOM

1 x squat clean and jerk @65%

NB - focus on speed under the bar

Strength -  Ring Dips
1RM

Met-con - 3 RFT
30 wall balls
30 pull ups
500m Run

Skills - EMOM

1st min - 3 wall walks
2nd min - 30 sec list hold
3rd min - 30 sec superman hold

Gang please remember to book in for saturdays Comp so I can plan prizes, treats oh and WODs

There will be 3 WODs, using strength, endurance and gymnastics for those who will be going at Cats and Pups there will be scaled options so everyone can play plus its a great social event

Todays WOD

Partner Arnie

21 turkish get ups
50 KB swings
21 KB OH squats
50 KB swings
21 KB OH squats
50 KB swings
21 turkish get ups

I will scale the KB OHS will barbell OH squats for those that need it.

Don't forget Saturday we will be having a mixed ability comp on Saturday for everyone to take part in followed with a social in town

Met-con - 5 min Ladder
3 SDHP
3 TTB

Oly - Snatch
20 RM

Strength - Push Press
1 RM

Metcon - 5 rounds

500m Run
15 strict HSPU

Skills - Kip drills

ME Hollow Hold