Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1

3 x 6 Pendlay row

Metcon:-
21-15-9
Hang Power Clean 60 / 42.5kg
STOH 60/42.5kg

Strength:-
3 rounds
1 length of oh lunge + 1 length front lunge + 1 length back lunge

15 min EMOM
1 – 10 DB alt. hang snatch 22.5/17.5kg + 10 HSPU
2 – 15 T2B
3 – 10 Burpee Box jumps
*RX+ add deficit 2 x 10 + 2x 20kg plates and 20 T2B

Strength:-
E2MOM X 5 (10 mins)
5 Wall walks or handstand holds or handstand walking

E2MOM x 3
5 to 8 Strict C2B

20min AMRAP
30 Wallballs 9/6kg
20 Box Jumps 24/20
10 KB Push Press 2 x24/16kg
15/10 Cals (any machine)

Pairs Metcon:-
800m run as a pair

10 rounds YGIG
7 Power cleans 60/42.5kg
10 Pull ups

8 rounds YGIG
35 Double Unders
15 KB swings 32/24kg

into
10 mins as a pair for max complex
Clean+front squat+Jerk

Hero Wod:- Murph

Strength:-
Back Squat 5 x 4

Metcon:-
5 rounds
20 cal row
20 alt. db snatch 22.5/15kg
1 min rest (time own rest)
*record slowest round

Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1

3 x 6 Pendlay row

Metcon:-
400m run
30 Wallballs 9/6kg
20 KB swings 32/24kg

Strength:-
3 rounds
1 length of oh lunge + 1 length front lunge + 1 length back lunge

15 min EMOM
1 – 8/12 cal bike
2 – 10 Pull ups *advanced 15-20 reps or 10-15 C2B
3 – 15 HSPU

Strength:-
E2MOM X 5 (10 mins)
5 Wall walks or handstand holds or handstand walking

E2MOM x 3
5 to 8 Strict C2B

Metcon:-
3 x 6 min AMRAP’s (1 min transition)
1 – 1000m Run + max devils press 2 x 22.5/15kg
2 – 50 Double Unders or 25 Crossovers + 15 T2B
3 – 8 DB KB swing + 8 DB KB press + 8 DB KB squat 2 x 20/12kg
*score = max devils press

Strength:-
Clean Lift Off
3 x 3 Squat Clean
2 x 2 Squat Clean
2 x 1 Squat Clean

Metcon:-
6 rounds
10 Over the bar burpees
15 Deadlifts 65/45kg
20 Air squats