Today's WOD #CROSSFITYO4

Warm up and mobilise - Pull Up progressions - WOD ‘Helen’ - 3 rounds for time; 400m run 21 kettlebell swings 24/16 12 pull ups

Warm up and mobilise - Hang clean technique work + build to heavy 3 - Wod - 0-10 minutes amrap: 11 hang cleans 40/25kg 11 front squats 11 bar over burpees - 4 minutes rest - 14-20 minutes amrap: Calories in pairs

Warm Up/Mobilise STRENGTH Back Squat - find a heavy weight with a 3 second pause at the bottom 6x2@80% with 3 second pause WOD 5 Rounds FT 10 DB/KB Deadlift 10 Box Jumps 40 Double Unders

Warm up and mobilise - 10 Minute EMOM 3 push press & 3 push jerk - WOD - 13 Minute amrap: 6 push press 50/35kg 12 burpees over bar 150m run

Warm up & mobilise - Deadlift 5 x 3 - Toes'2'Bar Progressions - WOD - For Time: 21-15-9 Toes'2'Bar Dumbbell Snatch 22.5/15kg

Warm up and mobilise - Front squat 5 x 5 - WOD - for time: 400m run buy in 50 kB swings 24/16kg 40 thrusters 42.5/25kg 30 sit-ups 20 ground to overhead 42.5/25kg 10 handstand push ups 100 double unders/200 singles cash out

Warm up & mobilise - 5 rounds for quality not time: 6 dips 6 pull ups 6 push ups 12 hollow rock/arch hold 12 plate sit-ups - WOD in Pairs - for time: 100 Cals bike or row 100 pull ups 100 single arn overhead kB lunges 24/16kg 100 cals

Warm up and mobilise - Back squat 5 x 5 Superset 10 heavy kettlebell swings - WOD - for time: ‘Karen’ 150 wall balls 9/7kg

Warm up and mobilise - 6 rounds for quality not time: 4 tempo deadlifts 1-3-1 8 Bulgarian split squats (4 each leg) 8 seated kB press 12 leg raises - Wod - for time: 21-15-9 Calories Burpee box jump overs 24/20”

Warm up and mobilise - ‘Almost murph’ 40 Minute amrap: 400m run 30 air squats 20 push ups 10 pull ups - Murph is a hero workout and is typically done in a weight vest and the following scheme: 1 mile run 300 air squats 200 push ups 100 pull ups 1 mile run - Get as far as you can with his variation and prepare yourself for a full ‘Murph’ in the near future!