Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press

Mecton:-
4 min AMRAP
15 DL’s 60/42.5kg
9 OTBB
Rest / 1 min transition

4 min AMRAP
15 / 12 Cal Row
9 DB front squats 2×22.5/15kg
Rest / 1 min transition

4 min AMRAP
15 KB swings 24/16kg
9 Pull ups
Rest / 1 min transition

4min AMRAP
15 Wallballs 9/6kg
12/9 Cal Bike

Hero Wod:- Ill Mill

Strength:-
5×5 Strict Press
5 x 8-12 Ring dips / bar dips / box dips / tricep dips

Metcon:-
Pairs YGIG
6 rounds each (12 total)
3 Squat Snatch 60/42.5kg
8/12 Cal Bike or 15/10 Cal Row

Strength:-
5 x 4 Back Squat

Metcon:-
Every 3 mins for 6 rounds
50 DU’s
10 Burpee Box jumps
7 Pull ups

Strength:-
10 mins of handstand work on holds or hand stand walking
X reps of:-
HSPU (kipping, strict, deficit)
Wallwalks
Push ups (plus variations)

Gymnastics endurance
Choose between MU’s, or T2B
EMOM x 6 mins
Choose a consistent number of reps to work on linking together

Chipper:-
30 Cal Row
30 Power Cleans 60/40kg
30 V-ups
30 Cal Row
30 KB Push Press 2×24/16kg
30 V-ups
30 Cal Row

Strength:-
Thursters 5-3-1-3-3-5

Overhead Lunge 3 x 8-12
*beginners lunge variations

Metcon:-
4 rounds
25 Wallballs 9/6kg
10 Diamond Push ups
10 C2B

Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press

EMOM for 21 minutes
Work for 50 secs and move on
Minute 1: Row – target minimum 15/12 cals
Minute 2: Hang DB Clean & Press 22.5/15kg (single arm)
Minute 3: Medball Situps 9/6kg

Strength:-
5 x 3 Squat Cleans
5 x 30 secs dish hold

10min EMOM
8 T2B
8 DB Thrusters (single arm)
12 Steps DB Walking lunge (single arm)
RX 22.5/15KG

Hero wod:- 30 Caliber

Strength:-
5 x 4 Back Squat

Metcon:-
Every 3 mins for 6 rounds
21/15 cal row or 15/12 cal bike
8 Power clean & Jerk 55/35kg