Strength:-
5 x 5 Back squat

Metcon:-
21-15-9
Row / Ski / Bike cals
Pull ups

Bank holiday pairs

4 rounds
12 Synchronised burpees
24 Pull ups
36 KB swings 24/32kg
48 Wall balls
400m run (together)

Then max cals on rower / bike in the remaining time to the 35 min mark.

Score = Max cals

Hero Wod:- Hotshots 19

Olympic Lifting:- Power Clean

Strength:-
5 x 30 sec handstand hold+ 5 mins handstand walking practice

Gymnastics core work

Metcon:-
18-15-12-9-6-3
STOH
OTBB
Barbell alt front rack lunges
RX – 50/35kg

Strength:-
5-3-1-3-5 Snatch

Metcon:-
Jackie
1000m Row
50 Thrusters 20/15kg
25 Pull ups

Strength:-
4 x 10 Strict T2B + 4 x max ring dips

Metcon:-
5 rounds
400m run
15 KB snatch left 24/16kg
15 KB snatch right 24/16kg

Strength:-
5 x 5 Back squat

Metcon:-
6 rounds
5 DB Manmakers 2 x 22.5 / 15kg
10 Pistols
5 Strict pull ups

Strength:-
Push Press 5 x 3

Metcon:-
5 rounds
20 wall balls
15 push ups
10 C2B

Strength:-
Cleans 6 x 3

Metcon:-
Alternating EMOM for 12 minutes.
1 – 6 bar facing burpees + AMRAP power snatches 25kg/35kg
2 – 45 secs Assault Bike / Row
Score = Power snatch over the 6 rounds

Hero Wod:- Will Lindsay

Olympic Lifting:- Jerk