Strength:-
E2MOM
4 x 5 Weighted dips
4 x 8 Strict Pull ups
then
3 x max chin over the bar holds (supinated grip)
90secs rest in between sets

Metcon:-
10,8,6,4,2
DB Manmakers 2 x 22.5/15kg
20 situps between each set

Strength:-
Back Squat 5 x 4

Metcon:-
500m Row buy in then
3 rounds
15 T2B
20 KB Front rack lunges 2×32/20kg
40 DU’s

hero wod: – Incredible Hulk

Strength:-
5 x 5 Bench Press or Floor Press
10 Pistols on each leg between sets

Metcon:-
4 x 3 min rounds
15 Power cleans 55/35kg
10 Burpees
Row / Bike/ Ski max cals
Rest 1 mins between rounds
*score total cals all rounds

Skill:-
5 x 3+ RMU
Beginners
High ring kipping skill
3 x 3 Low ring RMU’s or Box RMU’s

20min AMRAP
40 Cals (any machine)
40 T2B
40 DB snatch 22.5/17.5kg
40 Air Squats
40 Pull ups
40 DB Deadlifts 2×22.5/15kg
40 Box Jumps

Strength:-
4×5 Push jerks
Core exercise

Metcon:-
3 rounds
25 Wallballs 9/6kg
20 KB Swings 32/24kg
15 Push ups *advanced diamond push ups
5 Rope Climbs
*Start groups on different exerices

Strength:-
E2MOM
4 x 5 Weighted dips
4 x 8 Strict Pull ups
then
3 x max chin over the bar holds (supinated grip)
90secs rest in between sets

Metcon:-
10-1
Deadlift 110/75kg
HSPU

Strength:-
Back Squat pyramid
10-8-6-4-2-2-4-6-8-10
second set must be heavier than the first

Metcon:-
4 rounds
5 bear complexes 45/30kg
400m run

Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
5-8 chest bar pull ups on odd*

5 min AMRAP
10 oh squats 60/40kg
10 burpees

Hero Wod:- Desforges