Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).

Metcon:-

2 rounds
15/15 KB Snatch
15/15 KB Front Squats
15/15 KB Clean & Jerk
30 KB swings
RX – 28/20kg
Swinging, don’t need to touch the floor

Coaches choice – core finsher

Strength:-
5 sets Split squats x 6-8 reps on each side

Metcon:-
12 min EMOM
1 – Shuttle runs
2 – Squats
3 – Push ups
4 – Situps

Strength:-
3 sets of TGU’s x 5 reps on each side

Metcon:-

In 18 mins complete
21,18,15,12,9,6,3
Wall ball throws & catch (or wall balls if at home)
Stoh 50/35kg (or scale to DB’s / KB’s)
Kb swing 24/16
Then
In the time remaining front rack lunges 50/35kg (or scale to DB’s / KB’s)

8 min alt EMOM
20 barbell Bicep curls or 8/8 DB/KB if single arm
12-15 Diamond push ups

8 min alt EMOM
12 Arnold press or 7/7 single arm
12-15 rear delt fly

8 min alt EMOM
15 front rack lunge
7 /7 side plank hip drops

Finisher:-
40 Squat thrusts
30 Hollow Rocks
20 V-ups
10 Burpee Tuck Jumps

Strength
10 min Alternating EMOM
40 secs Renegade rows
40 secs alt. Pistols

Metcon
3 rounds
400m run
15 KB swings 28/20kg
9 DB thrusters 2 x 22.5/15kg

Strength:-
5 x 5-8 Push Press

Metcon:-
2 rounds
15 Burpees
3 TGU’s L
6 single arm OH squats L
9 snatches (swinging) L
12 C&J (swinging) L
15 Russian Swings L
15 Burpees
3 TGU’s R
6 single arm OH squats R
9 snatches (swinging) R
12 C&J (swinging) R
15 Russian Swings R
Aim to go unbroken on each side

Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).

Metcon:-
12 min AMRAP
10 reverse burpees
10 left arm overhead walking lunges
10 right arm overhead walking lunges

Strength:-
3 sets Split lunges x 6-8 reps on each side

Metcon:-
21-15-9
Power Cleans
Burpees over the bar

Strength:-
5 sets of TGU’s x 5 reps on each side

Metcon:-
AMRAP 16 mins
25 Sumo DL high pull
25 Push ups
25 Goblet Squat
25 Situps
28/20kg

Strength:-
3 sets of single leg RDL’s x 12 reps on each leg

Metcon:-
4 rds
400m Run
18 Toes to KB
15 Inverted or box push ups