RX Strength/Skill Every 2:00 x 5 complete 4 Squat snatch *full reset after each attempt 8/10 effort Workout For time: 48/42 cal row30 pistol squats30 Dual DB hang snatch(50/35 x 2) Tc 15 mins   METCON Workout AMRAP 26 12 shuttle runs/ 200m run60 DU/120 SU24 seated DB press (2 x DB)30 box jump overs

METCON Workout 2 mins on / 2 mins off (A,B,A,B,A,B) (A) 14/12 Cal Row *Max wall balls in remaining time (B) 12/10 Cal Bike *Max alt DB Hang C+ J in remaining time (30 mins total) STRENGTH & CONDITIONING Workout Every 3:30 mins x 3 complete: Deadlift (conventional) x 6 Hanging leg raises x 6-8

RX Strength/Skill Every 90s x 10 complete: 1 deadlift + 1 squat clean + 1 front squat + 1 split jerk *start light (50% of 1rm c+J and build slowly) Workout AMRAP 10 10 BB thrusters (60/42.5kg) 5 pull ups (butterly/kipping) 6 TTB METCON Workout Partner Metcon Water fall style( YGIG) 30 rounds (total) 6

METCON Workout Buy in: 50 cals into 10 rounds 9 Dual DB Deadlift 6 DB Front Rack Walking lunges 3 Burpee over DBs Buy out: 50 TC 30 mins STRENGTH & CONDITIONING Workout Every 3:30 mins x 3 complete: Front Rack Reverse Lunge x 6 (per leg) Lying Glute Bridge x 8 Then Every 3:30

RX Strength/Skill 5 Rounds for Time: 18/15 Cal Row 10 CTB Pull Ups 12 Hang Power Snatch (135/95) TC 26 mins   METCON Workout EMOM 30 Min 1: Max DB Box Step Ups Min 2: Rest Min 3: 14 Alt DB Snatch Min 4: 15-20 Wall Balls Min 5: Rest *Aim to maintain same step

WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!

RX Strength/Skill Every 90s x 8 complete: 2 muscle snatch + 2 drop snatch *focus on dropping into receiving position with speed Workout “JT” for time 21-15-9 -HSPU -ring dips -push ups Tc 16 mins METCON Workout 4 rounds for time 30 wall balls 30 DU/ 60 SU 30 Mountain climbers 30 Alt DB Snatch

METCON Workout EMOM 30 Min 1: 15/13 Cal A/B Min 2: Rest Min 3: 12-14 DB Box Step Overs Min 4: Rest Min 5: 10-12 Alternating V-Ups   STRENGTH AND CONDITIONING Workout Every 3:30 mins x 3 complete: 6 x Deadlift (Sumo) 8 SL Step Ups (each leg) Then Every 3:30 mins x 3 complete:

RX Strength/Skill Every 2:00 x 6 complete: 6 OH Squats (from the ground) (50% of 1rm snatch) + 4 Seated Hi-Box Jumps (Use wall balls as seat) *Stay light with the OH squats as double grace is the main WOD Workout “Double Grace” For Time: TC 15 mins 60 Clean + Jerks (135/95lbs) *Retest from

METCON Workout AMRAP 12 5 box jumps 15 hollow rocks 5 pike push ups rest 2 mins AMRAP 10 10 Dual KB standing row 30 air squats 10 Dual KB push press STRENGTH & CONDITIONING Workout Every 3:30 mins X 3 complete: 6 x BB split squats (per leg) 8-10 x Plate good mornings then