Strength:-
Skin the cat 4 x 3 or advanced lever work (front or back)
*Beginners 4 x 3 chin ups

Core strength workout

Metcon:-
8 rounds
6 Power Snatch 50/35kg
8 OHS 50/35kg
10 Pull ups

Strength:-
Pause Back Squats
5 x 3 @ 75% – 80% of 1 RM

Metcon:-
5 rounds
10 Toes to bar
15 Box jumps 24/20
25 KB swings 32/24kg

Strength:-
3 rounds
8 / 8 Russian Box Step ups
10 KB or DB Z Press
6 to 10 Strict Toes to Bar

Metcon:-
500m Row
30 KB Push Press 2 x 24/16kg
100 Double Unders
500m Row
30 Front Squats 2 x 24/16kg
100 Double Unders
500m Row
30 Thrusters 2 x 24/16kg
100 Double Unders
500m Row

Strength:-
5 x 3 Squat Cleans

Metcon:-
20-cal bike
20 clean and jerks 47.5/75kg
20-cal row

Rest 2 mins

Complete 15 Wallwalks

Hero Wod:- Tom

Strength:-
Bear Complex:-
7 mins to build to a working weight for the complex:-
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Then 5 sets at load every 2 mins
*beginners can do more sets every 90 seconds

Interval Metcon:-
Every 3 mins X 5 rounds
14 Cal row or ski
12 Alt.DB Snatch 22.5/15kg
10 Box jump overs

Strength:-
Skin the cat 4 x 3 or advanced lever work (front or back)
*Beginners 4 x 3 chin ups

Core strength workout, changes every week

Metcon:-
3 rounds
500m/400m Row
10 Devils Press 2×22.5/15kg
20 Pistols
30 Situps

Strength:-
Pause Back Squats
5 x 3 @ 75% – 80% of 1 RM

Metcon:-
5 rounds
21 Goblet Squats 24/16kg
15 Burpees
9 Med ball Situps 9/6kg

Strength:-
3 rounds
8 / 8 Russian Box Step ups
10 KB or DB Z Press
6 to 10 Strict Toes to Bar

Metcon:-
20 min AMRAP
50 Wall balls 8/6kg
50 DU’s
40 Box jumps
40 T2B
30 C2B
30 Burpees
20 Power Cleans 65/45kg
20 Push Jerks
10 Power Snatch 65/45kg
10 Muscle ups

Strength:-
5 x 3 Squat Cleans

Metcon:-
30 Cal Bike
30 KB Swings 28/20kg
30 Cal Row or Ski
30 Pull ups
100 Double Unders
30 KB Swings 28/20kg