Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Tabata -16 mins (8 rounds on each 20 on 10 off).
Bike
Wall balls
Row
Devils Press 2×225/15kg

Strength:-
3 rounds
1 length of oh lunge + 1 length front rack lunge + 1 length back rack lunge

Metcon:-
10-1
DB Thrusters 2×22.5/15kg
C2B
Situps

Hero Wod:-

Strength:-
Power Snatch 5 x 3
Jerk 4 x 2

Barbell cycling:-
3 x 10 power snatch unbroken
2 mins rest

Pairs Max Cal Bike or Row in 5mins

Strength:-
5 x 5 Strict Press
3 x 5 Strict or Weighted Pull ups

Metcon:-
5 Rounds
5 Deadlifts 150kg/100kg
7 HSPU
9 Burpees

Strength
5 x 5 Back Squat

Metcon:-
3 rounds
400m Row
15 Push ups
15 Wall Balls

Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Metcon:-
3 rounds
50 DU’s
7 Thrusters 60/40kg
15 T2B

Rest 2 mins then complete 3 rounds FT

15 KB swings 32/24kg
15 Box jumps

Strength:-
3 rounds
1 length of oh lunge + 1 length front rack lunge + 1 length back rack lunge

Metcon:-
4 rounds
20 KB goblet squat 24/16kg
15 Pull ups
10 V-ups

Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps (use plates if necessary, build confidence, get more explosive)

Metcon:-
20 min AMRAP
30/24 cal row or ski or 21/17 cal bike
10 hang power cleans 50/35kg
12 Ring dips *scale to box dips for beginners if not enough sets of rings
14 Situps

*pair with someone who moves at a similar speed

Hero Wod:- Annie are you ok?