Strength:-
5 x 10 Back rack Forward lunge
3 x 12 Pistols

10min AMRAP in Pairs YGIG
30 DU’s
5 Clean & Jerk 60/42.5kg
4 OTBB

Strength:-
5×5 Strict Press
5 x 8 Ring dips / bar dips / box dips / tricep dips
*if room allows superset

Metcon:-
800m run
21 overhead squats 40/25kg
15 Pull ups
400m Run
21 front squats 40/25kg
15 Pull ups
200m run
21 Back squats 40/25kg
15 Pull ups

Strength:-
Deadlift 5 x 5

Metcon: – For time:
21-18-15-12-9-6-3
KB swings 32/24kg
3-6-9-12-15-18-21
T2B

Core piece

Skills:-
Then 10mins on gymnastic skill – Muscle ups

Retcon:-
6 min AMRAP
12/8 Assault Bike Cals
7 Thrusters 42.5/30kg
2 min transition

6 min AMRAP
800m Run
Max HSPU’S
2 min transition

6 min AMRAP
220/200m Row
8 Burpees over the Rower

Strength:
5 x 5 Bench or Floor Press
3 x Max chin over the bar holds

Metcon:-
12 min EMOM
A – 4 Squat Snatch 65/45kg
B – 6 Burpee Box jumps

In Pairs 20 min AMRAP
Partner A performs
20 DB Snatch 22.5/15kg
15 T2B
10 Burpees over the DB
Whilst Partner B rows/Bike/Ski
When Partner A has finished the reps, switch over
Score = Max Reps

5 min break

As a pair find max weight for this complex in 12 mins
Deadlift+ Hang Squat Clean + Front Squat + Jerk

Hero Wod – MURPH

Killer #9
Every 5 mins X 3
400m run
26 Wall balls 9/6kg
18 KB Swings 32/24kg

Rest 5 mins

Every 5 mins X 3
400m Run
11 Squat Cleans 50/35kg
11 Push Press 50/35kg

Strength:-
Deadlift 5 x 5

Chipper
Row 1000m
25 OHS 50/30kg
25 Pull ups
25 Situps

Skills:-
Then 10mins on gymnastic skill, on Muscle ups

Hope
3 rounds of:
1 – Burpees
2 – Power snatches 35kg / 25kg
3 – Box jumps 24/20
4 – Thrusters 35kg / 25kg
5 – Chest-to-bar pull-ups
6 – Rest
(Fight Gone Bad style workout, 3 x 6 mins 17 mins total)”