Strength:-
5 x 3 of clean complex – 1 hang squat clean + squat clean + jerk

Metcon:-
30-20-10
Wall balls
KB swings 32/24kg

Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
Kipping skill work for Pull ups

Metcon:-
4 Rounds
21 STOH 60 / 42.5
12 Toes to Bar
Timecap 12 mins, then in remaining time to 16 minute mark establish 3 rep max hang snatch

Strength:-
Overhead Squat 5 x 3 building

Metcon:-
6 rounds
12 Deadlifts 100 / 70kg
12 Ring dips
12 Jumping lunges

Olympic Lifting:- Clean

Hero Wod:- Marconi

Strength:-
Deadlift 5 x 5

Metcon:-
3 x 4 min AMRAP’s, 2 minutes rest between AMRAP’s

1 – 3 Chest to bar + 3 Box jumps, then 6+6, 9+9, 12+12
2 – 5 Devils Press + 20 Mountain Climbers
3 – 8 Regional Lunges (2x 22.5/15kg) + 8 Push ups + 8 Situps

Strength:-
6 x 1 snatch complex
Snatch pull + hang snatch+ Snatch

Metcon:-
For 12 minutes, 4 rounds
Minute 1 – 5 Power snatch TnG 60/42.5kg
Minute 2 – 15/12 cal Bike
Minute 3 – 15 Burpees over the bar

Strength:-
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 30sec Dish / Hollow hold

Metcon:-
21 Pull ups
15 KB STOH 2×28/20kg
9 Squat cleans 75/50kg
15 Pull ups
12 KB STOH 2×28/20kg
6 Squat cleans 75/50kg
9 Pull ups
9 KB STOH 2×28/20kg
3 Squat cleans 75/50kg

Strength:-
Front Squat 6×3

Metcon:-
Every 4 minutes for 4 rounds complete:-
21/15 Calorie Row
14 Alternating Dumbbell Snatches (22.5/15kg)
7 Burpee Box jump overs

Strength:-

Floor Press 5 x 6

Kipping Work for Toes to Bar

Metcon:-
21-15-9
DB Squat Clean 2 x 22.5/15kg
HSPU

Strength:-
Pull and Push strength
3 x Max strict pull ups, if over 8 reps add weight
3 x Max strict HSPU, if over 8 reps add deficit

Metcon:-
1000m row or 800m run or 1.5m Assault Bike (6 min timecap)
Then
3 rounds
10 Power Cleans 60/40kg
15 Ring Dips
20 V-ups
Then
1000m row or 800m run or 1.5m Assault Bike (6 min timecap)