TTB + PJ + Pull Up

Strict Toes-To-Bar
3-3-3-3-3-3

WOD
7mins amrap
3 Push Jerk 60kg
6 Pull Up

Total => 8 sets + 3 PJ

Pull up + Snatch + Squats + GymnasticS

Strict Pull Up
3-3-3-3-3

WOD
4 rounds for time
1 snatch 50kg
25 Squats

Time=> 4:03

Knees tuck Hold on Parallettes
20-20-20-20

Handstand Hold
20-20-20-20

Bar Skin The Cat (touching Floor)
1-1-1

Run + Row + Du

WOD
4 rounds for time
200m Run
250m Row
50 DU

Time=> 12:58

Bench Press + thrusters + dips

Bench Press
3-3-3-3-3-3-3-3-3-3 (30secs interval)
60 x 6
70 x 4

Thrusters
3-3-3-3-3-3-3-3-3-3 (30secs interval) 50kg

Parallettes Dips (Gymnastic style)
10-10-10-10-10-10-10-10-10-10 (10secs Interval)

OHS + FS + P C&J

OHS
3 x 5 (60kg)

Front Squats
1 x 5 (60kg)

Power Clean & Jerk
3-3-2-2-2
60/60/70/70/70

Burpees + Squats

WOD
For time
100 Burpees
100 Squats

Time=> 13:05

Fran

Fran RX

Time => 11:03

*back from hOliday and no training. SUCKs!

DL + PushUp

WOD
7 rounds for time
7 DL 80kg
14 Pushup (hands off)

Time=> 10:03

Strict Pull Up

Strict Pull Up
3-3-3-3-3-3-3-3-3-3

Back Squats + Row + HSPU

Back Squats
1-1-1-1-1-1
80/80/90/95/95 (kg)

WOD
For time
250m Row
10,8,6,4,2
HSPU

Time=> 10:23

Car Inspection.

Row + Wallball + Hollow Rock + Clap PushUp + Burpees

WOD
For time
1000m Row
50 WallBall (10kg)
30 Hollow Rock
25 Clapping Push Up
15 Burpees

Time=> 11:22

Back Squats + OHS + DU

Back squat
5-5-5-5-5 (60kg)

WOD
For time
21-16-9
OHS 40kg
In between
50 DU

Time => 08:23

Back from Holiday - Strength Training

8 Sets

3 Front Squats (50kg)
1 Push Press (60kg)