Strength:-
3 x 10 Single leg RDL (each leg)
3 x 10 Single arm bicep curl (each arm)
Rest 1 min between sets

Metcon:
DB / KB Barbara
5 rounds for time
20 HSPU
30 Deadlifts
40 Situps
50 Double Unders

Strength:-
3 x 8-12 Single arm rows
3 x 8 Single leg box squats (each leg)
(rest 1 min between sets)

Metcon:-
50 Box Jumps / Step ups
50 DB Thrusters
50 Back Extensions
50 Burpees
50 Kettlebell / DB Swings
50 Alternate Lunges
50 Single arm DB / KB Push Press
50 Tuck in’s (knees to chest)
50 Squat Jumps
50 Double Unders / Jumping Jacks

Strength:-
EMOM x 15
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 10 Down Ups

Metcon:-
12 min EMOM
1 – 6-10 Squat cleans (weight and single /double DB/KB / barbell dependent)
2 – 60 Fast Feet
3 – 20 KB or DB deadlifts

Strength:-
Every 2 mins x 12 mins
10 Split Squats each leg

Metcon:-
5 rounds
30 Ankle Tap Star Jumps
21 dumbbell snatches
12 dumbbell thrusters

Strength:-
Every 2 mins for 6 rounds
5 press, 5 push press, 5 push jerks (each arm)

Metcon:-
3 Rounds of 21-15-9
KB Swings
Toes to Kettlebell / Dumbell
Head touch burpees

Core finisher

Hero wod:- Arnie

Strength:-
8 min EMOM
5 – 8 TnG Squat Cleans (if you can go heavy, do 5 and go heavy, otherwise do more reps and lighter weights)

16 rounds (8 each)
YGIG
12 KB/DB Swings
15 Air Squats
18 DU’s/star jumps/single skips

8 min EMOM
5 Situps + 5 Tuck in’s+ 5 dish rocks + 10 sec dish hold

Strength:-
5 x 8-12 Single arm rows
5 x 8 Single leg box squats (each leg)
(rest 1 min between sets)

Metcon:-
10 Rounds For Time:
200 Meter Run or 50 High Knees
15 Alternating Dumbbell Hang Clean and Jerks

Strength:-
EMOM x 15
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 10 Down Ups

Metcon:-
3 Rounds For Time:
50 Walking Lunge
50 Double Unders
50 Squat thrusts

Strength:-
Every 2 mins x 12 mins
10 Split Squats each leg

Metcon:-
3 rounds
25 Air Squats
25 KB swings
25 Burpees