Strength/ Skill:-
Kipping HSPU 10 mins practicing

Metcon:-
Buy in 1000m Row
Into 4 rounds
12 Burpee Box jumps
12 Pull ups
12 HSPU
Cash out 800m Run

Strength:-
6 sets:-
1 snatch pull + 2 hang snatch

4 x 2 Rope climbs (advanced legless)

Metcon:-
5 rounds
10 Front Squats 70/47.5kg
10 Push ups
15 Situps

Strength:-
4 rounds-
8 / 8 Dead stop KB DB rows (from the ground)
10 Seated KB press
45 secs Weighted russian twists

Metcon:-
5 rounds
Run 400m Rest 1:1
* record time for each interval

Strength:-
5 x 5 SLDL

Pairs Bank Holiday Wod:-
YGIG, relay style
10 rounds
15/12 cal row or bike
5 power snatch 50/35kg
into
8 rounds
8 C2B Pull ups
8 Deadlift 80/50kg
8 HSPU
into
6 rounds
50 double unders
15 KB swings 24/16kg

Hero Wod:-

Strength:-
5 x 3 Overhead Squat
3 x 10 Feet elevated Wide grip rings rows

Metcon:-
3 rounds
45 Double unders
30 Wall balls
15 Pull ups

Strength/ Skill:-
HSPU skill & strength

Bank Holiday WOD:-
Teams of 3
Everyone Runs 400m
150 Syncro Air Squats
150 Ground to Overhead 40kg/25kg
Everyone Runs 400m
150 Syncro KB Swings 24/16
120 Diamond Sit Ups
Everyone Runs 400m
90 Box Jumps 24/20
90 Push Press 50kg/35kg
Everyone Runs 400m
20 Syncro Burpees

Strength:-
6 sets:-
1 snatch pull + 2 hang snatch
4 x 2 Rope climbs (advanced legless)

Metcon:-
6 rounds for time of:
5 Hang power cleans 70/50kg
10 Front rack lunges 70/50kg
15 Situps

Strength:-
4 rounds-
8 / 8 Dead stop KB DB rows (from the ground)
10 Seated KB press
45 secs Weighted russian twists

Metcon:-
5 rounds
Row 500m
2 mins Rest
* record time for each interval

Core Complex finisher

Strength:-
5 x 5 SLDL
5 x 10 Ring dips

Metcon:-
4 rounds
400m Run
2 Rope Climb
10 KB Push press 2x 24/16kg