Friday WOD

Metcon
DIRTY 30
Get as far as possible in 30min
Run 1.6km
30 chest to bar pull up
30 HSPU
30 Knee to elbow
30 wall ball
30 Alt dumbell snatch 22.5/15
30 box jump
200m double KB front rack carry 24/16
ME rope climb (remaining time)

Thursday WOD

Accessory/Strength
KB bottoms up single arm strict press
3 x 5

Metcon
3 Rounds for time
15 Hang to shoulder to overhead 45/30
8 OH lunge 45/30

Core Finisher
1min each side
Side plank dumbbell OH raised

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

Thursday WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)

 

Olympic lifting
Grace
30 clean and jerk for time