WOD

50 back squats (60/40kg)
400m run
40 back squats (70/45kg)
400m run 
30 back squats (80/50kg)
400m run
20 back squats (90/60kg)
400m run
10 back squats (100/70kg)

Scaling:
Slecet weights that enable you to do big sets (or go unbroken) on the back squats. Increase load every round.

Top tip:
This is a long, leggy slog; take the run at recovery pace.

WOD

A) 3RM hang snatch

B) 10 min EMOM
5 DB push press each arm (22.5/15kg)
max DB lunge in remaining time

Scaling:
DB – select a lighter weight if you can’t comfortably move thorugh 5 unbroken

Top tip:
Start the push press as soon as the clock beeps for the start of the minute. It will quickly get miserable if you wait

WOD

8 rounds 2:00 on / 2:00 off

200m run
10 DB burpee deadlifts (15/10kg)
max DB clusters

Scaling:
DBs – reduce the weight if needed

Top tip:
Go steady in round one and try to hold the same reps through all eight rounds

WOD

A) 10 minute EMOM: pull ups

Pick a number you can hold for all 10 rounds. Work on your kipping or butterfly pull ups if you have at least 5 strict pull ups; otherwise do strict pull ups or banded pull ups

B) “Annie”
50-40-30-20-10
> double unders
> sit ups

Scaling: 
DUs – reduce volume of double unders or do 100-80-60-40-20 sungle unders if needed 

Top tip: 
Try to keep relaxed on the double unders and get through the sit-ups unbroken if you can

WOD

10 rounds

5 power cleans (60/42.5kg)
5 front squats
5 shoulder to overhead

Scaling:
Use the same weight throughout, reduce weight if necessary

Top tip:
If you need a break before the squats, always stop with a rep to go so you don’t have to do an extra clean

WOD

Inspired by May’s member of the month, Dan Anderson!

27-21-15-9-3
> deadlifts (70/50kg)
> push ups
*15/12 cal row every 3:00. Start with the row

Scaling:
Deadlift – reduce weight if needed
Push ups – go from knees if needed 
Row – 50 second time cap

Top tip:
Aim to do as few sets on the row as possible. Keep rest short if you need to break the deadlifts or push ups.