Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk

Tabata -16 mins
Bike
KB snatch 24/16kg
Row
SA Devils Press 22.5/15kg

Strength:-
HSPU skill (12 mins)
6 sets X reps Kipping, strict, wall-facing, deficit

Metcon:-
20 min AMRAP
50 Wall balls 9/6kg
40 KB swings 28/20kg
30 Push ups
20 T2B
10 Squat cleans 80/50kg

Strength:-
Power Snatch 5 x 3

Then 10min EMOM working on skills

Metcon:-
21-15-9
Hang Power Cleans
Burpees

hero wod:- Bowden

Strength:-
6 x 3 Front Squat Tempo 31X1

3 rounds
5 Snatch 65/45kg
10 C2B
20 Wallballs 9/6kg
25/20 cal row
2 mins rest

DU / Crossover / DU Crossover skill
EMOM x 12 mins
Min 1 – 1 min of skill
Min 2 – 30sec plank + 30 sec plank jacks
Min 3 – Strict HSPU 4-8 reps

Metcon:-
3 rounds
400m Run
30 KB swings 32/24kg
15 T2B
10 Devils Press 2×22.5/15kg

Strength:-
Snatch:
6 x 1
Snatch pull + Hang snatch + snatch

Overhead Squat – build to 3RM

Diane
21-15-9
Deadlift 100/70kg
HSPU

Skill
EMOM x 3 rounds (6 minutes)
1 – 3-5 BMU / RMU or low ring transition work
2 – 6 / 6 Pistols

Strength:-
E3MOM x 3 rounds
8 DB Z Press
6-8 Chin ups

Row 15/12 cals
6 hang squat snatch
20 situps
Row 18/15 cals
6 hang squat snatch
20 situps
Row 21/18 cals
6 hang squat snatch
20 situps
RX:- 42.5/30kg

Strength:-
5×8 Romainian Deadlift

3×5-8 strict T2B

15 min AMRAP of Cindy with a twist
5 Pull Ups
10 Push Ups
15 Air Squats
3 Power Cleans 70/50kg

Strength:-
1 x Pause Split Jerk + 1 Split Jerk
6 working sets 60-80%

12min AMRAP
2 Thursters 60/40kg
40 DU’s
10 T2B
Add 2 Thrusters each round