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

8 mins handstand practice

Metcon:-
100 Double unders
50 DB snatch 22.5/15kg
25 Wallballs
400m run

Skill:-
16 mins on RMU
Beginners
Low ring skill then 5 x 5-8 strict pull ups & box dips / ring dips

18 min AMRAP
12 Box jumps overs
12 Deadlifts
9 Bar facing burpees
9 Hang power cleans
6 BMU’s or 10 C2B
6 Push Jerks
RX:-70/47.5kg

Strength:-
5×4 Front Squat

Metcon:-
3 rounds
400m Run
21 DB Thrusters 2×22.5/15kg
90 secs rest

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

EMOM for 12 mins
1 – Burpee shuttle runs
2 – 5 – 8 BMU’s
3 – 20 KB swings 32/24kg

Strength:-
Deadlift 5 x 5

Metcon:-
4 rounds for time
15/12 Cal Bike OR 20/15 Cal Row
12 KB Push Press 2×24/16kg
12 Burpee Box jumps overs 24/20″

Gymnastic skill
EMOM practice time (15 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 10 reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
6 rounds
5 Deficit HSPU (20kg/15kg plates)
5 Squat cleans 80/60kg
*8 min AMRAP for beginners

hero wod;- RJ

Skill:-
16 mins on RMU
Beginners
Low ring skill then 5 x 5-8 strict pull ups & box dips / ring dips

Chipper:-
15/12 cal bike 20/15 cal row
30 Pull ups
30 Box jumps
30 Front rack lunges 55/35kg
15/12 cal bike 20/15 cal row
20 T2B
20 KB swings 32/24kg
20 Hang power cleans 55/35kg
15/12 cal bike 20/15 cal row
10 HSPU
10 Burpees
10 Push Press 55/35kg
15/12 cal bike 20/15 cal row

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

Metcon:-
Bike/ Row/ski Intervals
4 rounds with 2 mins rest
Row or ski 500m
Bike 30/21cals

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

EMOM for 12 mins
1 – 10m handstand walk / 3 wallwalks* or other handstand walk progressions
2 – 12/9 Cal bike
3 – 10+ Burpee box jumps (to the 50 sec mark)