Strength:-
5 x 5 Strict Press
3 x 3 Rope Climbs

Metcon:-
10 rounds
9 T2B
6 Thrusters @42.5/30kg
3 Bar facing burpees

Strength:-
Deadlift 5 x 5

Metcon:-
4 rounds
400m Run
2 lengths DB walking lunges 2 x 22.5/15kg
15 Pull ups

Gymnastic skill
EMOM practice time (12 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on T2B, Pull ups, C2B, Butterfly or Kipping*
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
8 rounds
3 Cleans 85/60kg
15 Push ups

Strength:-
Power Snatch
3-3-3
2-2-2
1-1-1

8 mins handstand practice

Metcon:-
750m Row
50 Goblet squats 24/16kg
25 Situps

Skill:-
20 mins on Ring muscle up and progressions

Beginners option:-
Low ring skill then
5 sets
5-8 strict pull ups
5-8 box dips / ring dips
20 secs dish and 20 arch holds

Chipper
30 Box Jumps 24/20
30 C2B
30 KB swings 32/24kg
30 Front squats
30 T2B
30 Push Press
30 Deadlifts
30 Wallballs 9/6kg
30 Burpees
30 DU’s
RX:- 45/35kg

Strength:-
Front Squat to a heavy single and then 3×5

Metcon:-
0 – 3 mins (3 mins)
Run 400m
Max Push Jerks
Rest 1 min

4 – 8 mins (4 mins)
Run 600m
Max power cleans
Rest 1 min

9-14 mins (5 mins)
Run 800m
Max power snatch

RX: 42.5/60kg

Her wod :- Hildy

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

15min EMOM
1 – 20 Pull ups
2 – Max crossovers or DU’s in 50 secs
3 – Max Box jump overs 24/20 in 50 secs

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

E2MOM x 3
5 to 8 Strict C2B

Metcon:-
5 rounds
12 deadlifts
9 hang power cleans
6 push jerks
400m run
RX 70/47.5kg

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

Chromesome WOD
2 rounds
23 Cal bike/row
23 KB Swings 32/24kg
23 Situps
23 Power cleans 55/35kg