17 Power Cleans @ 60/45kg
75 Air Squats

2 rounds:
31 Burpees
31 Burpee Box Jumps @ 24/20"
31 Burpee Pull Ups

50 Box Jumps @ 24/20''
50 Pull Ups
50 Lunges
50 T2B
50 Thrusters @ 20/15kg
50 Deadlifts @ 60/42.5kg
50 Wall Balls
50 Burpees
50 DUs

"Hugo Birthday WOD"
- 22min Amrap:
1 C&J @ 85/60kg
9 Burpee Box Jumps
7 Pull Ups (strict)
7 Deadlifts @ 85/60kg
39 DUs

For Time:
1 Bear Complex @ 60/42.5kg
2 Wall Climbs
3 Deadlifts @ 60/42.5kg
4 HSPU (strict)
5 C & J @ 60/42.5kg
6 C2B Pull Ups
7 Bar Over Burpees
8 T2B
9 Wall Balls @ 9/6kg
10 Push Ups
11 Box Jumps @ 24/20''
12 Front Squats @ 60/42.5kg

Partner WOD
1,000m Row
50 T2B
50 KB Swings @ 24/16kg
2 B.Complex Each (alt) @ 60/42.5
800m Row
40 T2B
40 KB Swings @ 24/16kg
2 B.Complex Each (alt) @ 60/42.5
600m Row
30 T2B
30 KB Swings @ 24/16kg
2 B.Complex Each (alt) @ 60/42.5
400m Row
20 T2B
20 KB Swings @ 24/16kg
2 B. Complex Each (alt) @ 60/42.5
200m Row
10 T2B
10 KB Swings @ 24/16kg
2 B.Complex Each (alt) @ 60/42.5

42
Team Deadlifts @ 165/115kg
Syncro Burpees
30
Team Deadlifts @ 165/115kg
Wall Climbs
18
Team Deadlifts @ 165/115kg
Syncro Burpees

100 C & J @ 60/42.5kg

42
Thrusters @ 42.5/30kg
C2B/Pull-Ups
30
Power Snatch @ 42.5/30kg
C2B/Pull-Ups
18
Thrusters @ 42.5/30kg
C2B/Pull-Ups

30min Cap (Partner)
800m Run
80 Thrusters @ 42.5/30kg
600m Run
60 KB Swings @ 24/16kg
400m Run
40 Pull-Ups (strict)
200m Run

eeQuick shout out to Coaches  Ben Silva-Weatherley & Ana Silva-Weatherley for competing at "The Battle of the Gods" competition in Colchester this weekend.

Tough conditions early on but the sun came out eventually! Great final placing of 19th/100 teams! And a great effort on WOD 2 finishing 3rd/100!!

We are so privilaged to have such a great support group/community to come out and support Team RNA. You didn't stop shouting all day long! Thank you so much guys!!

Strict Press 
4 x 4 @ 80%

For Time
16 - 14 - 12
Ground to Overhead @ 15/10kg (plate) 
Burped Box Jump @ 24/20"
14 - 12 - 10
Ground to Overhead @ 20/15kg (plate)
Burped Box Jump @ 24/20"
12 - 10 - 8
Ground to Overhead @ 25/20kg (plate)
Burped Box Jump @ 24/20"

6 Rounds
30 Air Squats
19 Power Cleans @ 60/45kg
7 Pull-Ups (strict)
400m Run

Push Press
(Find 3 rep max)

Strict pull ups
(3 x max unbroken, 60sec between sets)

18-15-12-9
Push Press @ 55/40kg
Box Jump @ 24/20"