Hero Wod:- Tommy Mac

Strength:-
Pull, Push, Pistol
E2MOM 3 x Max strict pull ups, if over 8 reps add weight
Rest 2 mins
E2MOM 3 x Max strict HSPU, if over 8 reps add deficit
Rest
Then 6 mins to complete 3 x 12 pistols each leg

Metcon:-
5 rounds for time of:
5 Squat Cleans, 85/60kg
7 Burpee Box Jumps, 24/20
9 HSPU

Strength:-
Deadlift 5 x 5 all sets at 75%+

Metcon:-
5 Rounds
21 Cal Row / Ski
15 KB swings 32/24kg
9 V-ups

Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd

Metcon:-
4 rounds
12 T2B
6 hang power snatch 55/35kg

Strength:-
Strict press 3×5 all sets at 80%+
Hang to L sit 3 x 10

Metcon:-
1000m Row
2 rounds
40 Wallballs
20 Pull ups
40 DB Snatch 22.5/15kg
20 HSPU or diamond push ups
10 Muscle ups (any)

Strength:-
Front Squat 4-4-4-3-3-3

Metcon:-
Every 3 mins x 5 rounds
150m/130m Row
10 KB Swings 24/16kg
Max rep burpees in remaining time up to 1 min 30 secs
Score = max burpees

Strength:-
6 x 1 snatch complex increasing in weight, start at 50% and build
Snatch pull + hang squat snatch+ Squat Snatch

Skill or Snatch accessory work (10 mins max)
Snatch Pull 4 x 3 @ 80%
Pendlay Row 2 x 8

Metcon:-
10 min AMRAP
50 Double unders
15 T2B
10 Thrusters 40/30kg

Hero Wods:- Stuart McGrath

Strength:-
Deadlift 5 x 5 all sets at 75%+

In a 14 min timecap – Pairs metcon, alternating rounds
3 rounds each (6 total)
20 sec row + 12 DB snatch 22.5/15kg
into 3 rounds each (6 total)
20 sec bike + 10 hspu
then max cals on either bike or row
Score = max cals

Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd*

Metcon:-
15,12,9
DB Squat clean & Jerk 2 x22.5/15kg
Burpees
Box jumps 24/20″