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:-
4min AMRAP
70 DU’S
10 Ring Dips
Rest 2 mins

4 min AMRAP
15 Cal bike
10 C2B
Rest 2 mins

4 min AMRAP
15 cal row or ski
10 Burpees over rower
*Score = total reps across all 3 AMRAP’s

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

Metcon:-
40 KB Push Press 2x 24/16kg
3 Wall walks
40 V-ups
3 Rope Climbs
40 Box Jumps
3 Wall walks
40 DB Snatch 22.5/15kg
3 Rope Climbs
40 Squat thrusts

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:-
10 rounds
3 Squat Cleans 85/55kg
7 T2B

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

Metcon:-
12 min alternating EMOM
Min 1 – 45 sec Row
Min 2 – 4 Deadlifts + 4 hang power clean + 4 front squats 60/40kg

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

Metcon:-
Sprint Chipper
20 / 15 cal bike
40 KB swings 32/24kg
20 burpees
*staggered start so everyone bikes

Hero Wod – Macho Man

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

Metcon;-
200m run
30 Wallballs
Rest 1 min
200m run
30 Pull ups
Rest 1 min
400m Run
20 Wallballs
Rest 1 min
400m Run
20 Pull ups

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

Metcon:-
3 rounds
10 Deadlifts 110/75kg
15 T2B
20 Hand release push ups

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
5 Clusters 70/50kg
10 Over the bar burpees