Hero Wod:- Hotshots 19

Killer #8
4 Rounds
5 Deadlifts
5 Power clean & jerk
5 Front squats
200m run
15 Pull ups
15 Push ups
15 T2B
200m run
Rx 60/40kg

Strength:-
Tempo Back Squats 32X1
6 x 3

Every 4 mins X 5 (At least 1 min rest)
15/12 Bike Cals
12 Burpees
40 DU’s

Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1

Push Press
5,4,3,2,1

Metcon:-
15,12,9
DB hang squat C&J 2×22.5/15kg
Chest to bar pull ups
Box jumps 24/20

Strength:-
5 rounds alternating between
Strict pull ups 4-8*
* add weight if 5 is easy or make strict C2B
Strict HSPU 4-8**
** Add deficit

3×12 Pistols

Metcon:-
4 rounds
400m Run
15 KB Swings 32/24kg
20 Situps

Strength:-
8 sets
Every 90 seconds all @ 80%
1 hang power snatch + 1 overhead squat + 1 hang squat snatch

Metcon:-
6 min AMRAP
3,6,9,12…etc
T2B
Hang Power Clean 55/35kg

2 min rest
6 min AMRAP
3,6,9,12 etc
STOH 55/35kg
Muscle ups (any)

Strength:-
10 mins to complete 5 working sets of KB Complex ‘Curtis P’ @x KB’s
1 Power Clean + Front rack lunge right + Front rack lunge left+Push Press

Metcon:-
100 Wallballs
80 DB snatch 22.5/15kg
60 Box jumps
40 DB Push Press 2x 22.5/15kg’s
into max cal row to the 18 min mark

2 mins rest then
5 mins to find 1 RM Squat clean

Hero Wod:- Ship

Strength:-
Tempo Back Squats 32X1
6 x 3

Pairs:-
Every 5 mins X 3 rounds
400m Run + max reps to 3.30 min mark (90 secs res)
Round 1 – Power Cleans 60/40kg
Round 2 – Walking lunges 2×24/16kg (farmers hold)
Round 3 – Pull ups
*All Reps YGIG
**Score = max reps as a pair

Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1

Push Press
5,4,3,2,1

Metcon:-
3 rounds
20 SDHP 24/16kg
15 Burpees
10 HSPU