WOD ‘DT’ 12 Deadlifts (70/47.5) 9 Hang Power Clean 6 Push Jerk 5 rounds (20 minute cap) OR PARTNER DT 120 Deadlifts (70/47.5) 90 Hang Power Clean 60 Push Jerks (20 minute cap) Compare to: 18/04/2022

WOD Front squat 1-1-1-1-1-1-1 rep Compare to: 22/04/2022

WOD ‘INGRID’ 3 Snatch (60/42.5) 3 Burpee-over-bar 10 rounds (9 minute cap) Compare to: 08/05/2021

WOD ‘MCGHEE’ 5 Deadlift (125/82.5) 13 Push-up 9 Box Jump (60/50) 30 minute AMRAP (as many rounds as possible) Compare to: 26/03/2022

WOD 50 Dumbbell Buster (22.5/15) (12 minute cap)

WOD Power Clean & Jerk 4-4-4-4-4 rep Compare to: 22/08/2022 (sets of 2)

WOD Run 400m 50 Air squat 4 rounds (18 minute cap) OR In teams of 2; Run 400m (together) 50 Synchro Air squat 4 rounds (18 minute cap) *Air squats are synchronised at the bottom. Compare to: 02/04/2022

WOD Run 800m 3 minutes rest (3 rounds) *Record time for each 800m run. Compare to: 16/05/2022

WOD Power Snatch 4-4-4 rep (7 minutes) Hang Power Snatch 3-3-3 rep (7 minutes) Hang Squat Snatch 2-2-2 rep (7 minutes) Squat Snatch 1-1-1 rep (7 minutes)

WOD Back Squat 2-3-5-10-2-3-5-10 rep