Gymnastics

Pullups
6 min strict
6 min kipping

Conditioning

7 min amrap:
Row for max metres

rest 3 mins

7 min amrap:
max target burpees

Strength

Banded push press 5 x 5

Conditioning

Every 4 mins for 20 mins:
16 db snatch
14 burpees over db
100m shuttle run
rest remainder for 4 mins

Slowest round is your score

Strength

Stamina squat
3 front squats
5 back squats
70% is the base. If you achieve it and feel you can move up in weight do so.

Conditioning

‘Fran‘
For time CAP 12
21-15-9
Thrusters 42.5/30k
Pull ups

Strength

Power clean
Hang high pull  hang power + power

Conditioning

For time CAP 20
21-18-15-12-9-6-3
Power clean 50/35k
Box jumps

Strength

Deadlift 3-3-3-3-3 linear

Conditioning

3RFT: CAP 12
15 deadlifts 100/70k
15 toes to bar
15 burpees

Strength

Power Snatch
Hang power + low hang power + floor

Conditioning

Open WOD 11.1/14.1

10 min amrap:
30 double unders
15 power snatch 35/25k

Strength

Romanian deadlift 8-8-8-8-8

superset with dumbell press

Conditioning

6 min amrap:
21/15 cal row
12 thrusters 35/25k

rest 3 mins

6 min amrap:
20 db clean & jerk
10 pull ups

Strength

Squat clean

Conditioning

5RFT:
Run 200m
5 squat clean 80/50k
10 over bar burpees

Gymnastics

Handstand pushups

Conditioning

‘Diane‘

21-15-9
Deadlifts 100/70
HSPU

Strength

Banded push press 5 x 5

Conditioning

5 x 2 mins work 2 mins rest
10 shoulder to overhead 60/40
30 doubles