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.

WOD

100 double unders
90 air squats
80 skaters
70 lunges (22.5/15kg)
60 KBS (24/16kg)
50 sit ups
40 DB thrusters (15/10kg)
30 push ups
20 pull ups
10 burpees

Scaling:
DU – do 300 single skips if you don’t have double unders
DBs/KB – reduce the weight of the DBs/KB if needed
Push ups – do these on your knees if needed
Pull ups – sclae to ring rows if you don’t have pull ups yet

Top tip:
Just keep moving! Once each movement’s done you can move on and forget about it.

WOD

A) 3RM thruster

B) “Jackie”
1,000m row
50 thrusters (20kg)
30 pull ups

Scaling:
Thrusters – the weight is the same for men and women and should feel very light. Reduce weight if needed.
Pull ups – scale to jumping pull ups if needed

Top tip:
Don’t go too hard on the row; you should be able to pick up the bar and do a big set of thrusters straight away. Manage your rest on the thrusters and pull ups.

WOD

A) Deadlifts 5 x 8
* 10 Bulgarian split squats after each round

B) 
1 min max cal row
3 mins rest
1 min max cal bike

Scaling: 
No scaling required 

Top tip: 
The row and bike are an all out SPRINT! Start hard and hold on!!