Strength:-
5 x 3 Back Squat

3 x 5 (on each leg)
Weighted Box Step ups

Metcon:-
50-40-30-20-10
Wallballs
Double Unders

Strength:-
4 rounds
8 BB Floor Press
10/10 DB SA Rows
10-20 Push ups/ diamond push ups
1 warm up round, 3 working sets

Metcon:-
4 rounds
21/15 cal Bike or 30/20 cal Row
9 Burpee Box jumps
6 Power snatch 50/35kg
Rest 1 min

Hero wod:- Bergeron open test

Strength:-
5 x 3 Overhead Squat

Pairs in teams of 2 YGIG
30 rounds
3 Bar facing burpees
3 deadlifts 100/70kg
rest 2 mins
20 rounds
3 bar facing burpees
3 clean and jerk 60/42.5kg
Rest 2 mins
10 rounds
3 bar facing burpees
3 snatches 60/42.5kg

Strength:-
4 sets
2-4 Rope Climbs
Max set HSPU (strict or kipping) 10m handstand walk

3 rounds durante core

Metcon:-
1000m row by in
then 5 rounds
6 Thrusters 50/35kg
8 C2B
10 KB Swing 32/24kg
then 500m row buy out

Strength:-
5 x 3 Hang Power Clean @ 85%

3 x 3 Push Press

Tabata:-
1 – Assault Bike
2 – Hang DB & Press 22.5/15kg
3 – Jumping Lunges

Strength:-
5 x 3 Back Squat

3 x 5 (on each leg)
Weighted Box Step ups

Metcon:-
30-20-10
Front lunges 50/35kg
Pull ups
Burpees

Strength:-
4 rounds
8 BB Floor Press
10/10 DB SA Rows
10-20 Push ups/ diamond push ups
1 warm up round, 3 working sets

4 min AMRAP X 3 rounds
12 T2B
60 DU’s
Max rounds of the chief
Rest 1 min beween rounds

The chief
3 Powercleans 60/42.5kg
6 Push ups
9 Air squats

Strength:-
Straight leg deadlift 4 x 5

10mins on MU’s or Pull ups

Metcon:-
3 Rounds
500/450m Row
25 Box Jumps 24/20″
10 HSPU

Hero Wod:- Wood