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Strength
Deadlift
5/3/1 75%, 85%, 95%+rep

Metcon
3 Rounds For time
20 Kettlebell swing 32/24
7 muscle up

Finisher (1min)
Max calories assault bike

Olympic Lifting
Hang clean
1-1-1-1-1

Congratulations Andrew Spiller member of the month this is your WOD

‘Spiller’
50-40-30-20-10
Overhead squat 20/15
pull up

Plus after each each

3-3-3-3-3
rope climb

Metcon (16min CAP) waves
For time
1km row
800m run
200 Double under
50 sit up
20 burpee box over
3 Wall climb

Strength
Back Squat
3×3 70%, 80%, 90%+rep

Metcon
8 rounds for time
3 strict pull up 5/BW
5 Front squat 70/50

5:30pm ROMWOD

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon
death by reps add 1 rep every min Continuing this for as long as you are able.
Power clean 50/35 + burpee

Finisher
3min MAX effort HS wall hold

Olympic Lifting
Snatch T&G
3-3-3-3-3

Metcon

6min AMRAP
5 CTB pull up
7 Thruster 50/35
rest 3min
6min AMRAP
6 Toe to bar
8 hang power clean 50/35
rest 3min
6min AMRAP
7 Wall ball
9 Kettlebell swing 32/24

Olympic Lifting
Push press + 2 push jerk
1-1-1-1-1

total reps

Strength
Bench press
3×3 70%, 80%, 90%+

Metcon
15min AMRAP
15 OH plate sit up 10/5
20m walking lunge
5m HS walk

Olympic Lifting
Squat clean T&G
3-3-3-3-3

Metcon
Buy in
1.6km run
then 5 Rounds
20 Wall ball
20 Kettlebell swing 24/16
20 pull up
Buy out
1.6km run

Strength
EMOTM 5min
5 Strict pull up
or
4 Bar muscle up
or
3 ring muscle up

Metcon
‘The Chief’
Max rounds in 3 minutes of:
3 Power Cleans, 60/40
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

For each cycle restart the AMRAP.

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
5 rounds for time
10 toes to bar
15 Medball squat clean

5:30pm

ROM WOD

1 2 3 44

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