Strength

Front squat 5RM

Met Con

V-Day WOD!
In partners complete for time:
100 double unders
20 toes-to-bar
20 strict press 60/40kg
100 double unders
40 toes-to-bar
40 push press 60/40kg
100 double unders
60 toes-to-bar
60 push jerks 60/40kg

Met Con

Death by Shuttle Sprint
With a continuously running clock perform:
10m shuttle sprint in first minute
20m shuttle sprint in the second minute
30m shuttle sprint in the third minute
…..
Continuing on for as long as you are able.
Set up will be 2 cones 10m apart.

Accessory

TnG power clean 5RM

Met Con

Death by Shuttle Sprint
With a continuously running clock perform:
10m shuttle sprint in first minute
20m shuttle sprint in the second minute
30m shuttle sprint in the third minute

Met Con A

50 burpee jump pull ups

Met Con B

50 burpee box jump-overs 24/20″

Met Con C

50 bar-facing burpees

Met Con

3 rounds for time of:
5 ring muscle ups
10 squat cleans 60/42.5kg
20 box jumps 24/20″

Met Con

Grace
For time:
30 clean & jerks 60/42.5kg

MET CON

4 rounds for time of:
100m dumbbell farmers carry 22.5/15kg
20m dumbbell front rack lunge 22.5/15kg
15 dumbbell snatch 22.5/15kg

Met Con

In partners, complete for time:
400 double unders
200 abmat sit ups
100 hang power cleans 60/40kg
50 strict handstand push ups

Met Con

21-15-9 rep rounds for time of:
OHS 42.5/30kg
Pull ups

TIMECAP: 8 mins

Rest 5 mins then

10-1 reps for time of:
Burpees
Dumbbell push press 22.5/30kg

TIMECAP: 8 mins