Strength:-
5 x 5 Floor Press

4 x 10 Barbell Bent Over Row

3 Rounds
400m run
10 Power snatch 50/35kg
10 T2B

Strength:-
5 x 3 Squat Snatch

Metcon:-

Chipper
750m Row
20 Box jumps 24/20
20 KB Push Press 2×24/16kg
20 Burpee Box jumps 24/20
20 KB clean 2×24/16kg
20 Box jump overs 24/20
20 KB Front rack squat 2×24/16kg
20 KB Box step ups 2×24/16kg
20 KB Deadlifts 2×24/16kg
750m Row

Strength:-
5 x 2 push press + 1 Split Jerk
*building to until heavy weight for Push press

Then Split Jerk
3 x 3
3 x 2
3 x 1

Metcon:-
5 Rounds
6 Power cleans 70/50kg
12 Pull ups
6 Thrusters 70/50kg
12 Push ups

Hero Wod:- Murph

Strength/ Skill:-
10 mins on dip strength,
3x 10 Strict toes to bar

Metcon:
10-1
Deadlift 110/75kg
Deficit Kipping HSPU 2 x 20kg/10kg
Burpees Over the Bar

Strength:-
3 rounds
3 x 8 Split squat with KB’s in Farmers hold
3 x 10 DB bicep curls (single arm, 10 one side then 10 the other)
1 min Plank hold

Metcon:-
Every 4 mins for 4 rounds (16 mins)
16 cal row
12 pull ups
Max DU’s to the 3 min mark

Strength:-
5 x 5 Floor Press

4 x 10 Barbell Bent Over Row

Metcon:
10 min Amrap
7 Thrusters 65/45kg
7 Ring dips
14 V-ups

Strength:-
5 x 3 Squat Snatch

Metcon:-
5 rounds
400m run
20 DB Snatch 22.5/15kg
10 T2B

Strength:-
5 x 2 push press + 1 Split Jerk
*building to until heavy weight for Push press

Then Split Jerk
3 x 3
3 x 2
3 x 1

Metcon:-
4 Rounds
6 Hang clean & jerk 70/50kg
12 Over the box jumps
18 KB swings 24/16kg

Strength:-
5 x 5 Back Squat

Metcon:-
21,18,15,12,9,6,3
Pull ups
Goblet Squat 24/16kg
Med ball sit ups 9/6kg
Buy out:- Run 400m