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

Metcon:-
4 rounds
500m/400m Row or Ski or 30/20 Cal bike
20 KB snatch 24/16kg
10 Front Rack alt. lunges 40/30kg
5 Wall walks
3 Rope Climbs

Strength:-
Front Squat 4-4-4-3-3-3
(building in weight, try to increase load each week)
6 mins to get to first working set, then E2MOM

Metcon:-
3 rounds
30 Wallballs 9/6kg
15 T2B
15/12 Cals bike or Row 20/15
Rest 2 mins

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

Skill or Core (10 mins)
3 rounds of Durante’s core
Or work on skill / goal for the year

Metcon:-
10 min AMRAP
10 Hang power cleans
15 Pull ups
10 Push Press
RX – 50/35kg

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:-
EMOM for 12 mins
1 – Bike 15/12 or Row 20/15
2 – 8 GTOH 65/45kg
3 – 16 Situps
*Bike preference, scale to 50 secs max effort

Hero Wod:- Wade

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 Cleans & Jerk 2 x 22.5/15kg
C2B
Box jumps 24/20″

Accessory:-
3 x 10 dips + max knee raises

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

Metcon:-
5 rounds
400m Run
15 Overhead squats 42.5/30kg
15 T2B

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

Metcon:-
Every 3 mins X 5 rounds (Cap 2.30)
15/12 Cal bike / 250/220m Row
2 lengths of walking lunges 2 x 24/16kg
5 Power Cleans 65/45kg
*bike preference

Strength:-
6 x 1 snatch complex increasing in weight, start at 70% and build
Snatch pull + hang squat snatch+ Squat Snatch

Metcon:-
4 rounds
20 KB Swings 32/24kg
10 HSPU
10 Burpee DB Box step ups 2 x 22.5/15kg

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 2 mins
Then 6 mins to complete 3 x 12 pistols each leg

Metcon:-
10-1
Thrusters 70 / 45kg
Toes to bar