Strength:
5 x 5 Bench or Floor Press

3 x Max chin over the bar holds

Metcon:-
12 min EMOM
A – 8 Hang Power cleans 65/45kg
B – 30 DU’s* scale as needed

Strength:-
6 x 2 Squat Snatch

E3MOM X 5 rounds
5 Power Cleans 60/42.5kg
10 T2B
15 Wallballs 9/6kg’s

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

Metcon:-
3 rounds
400m Run
12 HSPU

Hero wod:- Bradshaw

Strength:-
Deadlift 5 x 5
Core #8

Pairs YGIG 10min AMRAP
5 Thrusters 55/35kg
10 Pull ups

Skills:-
Then 10mins on gymnastic skill – HSPU

20min AMRAP
800m run or 1000m row buy in
into max rounds and reps to 20min mark
21 Box Jumps 24/20″
15 T2B
9 Power Snatch 55/35kg

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

Metcon:-
12 min EMOM
A – 3 Squat Cleans 90/60kg
B – 5 Ring Muscle ups*
*scale to low ring RMU or Jumping BMU’s

Strength:-
6 x 2 Squat Snatch

Every 3 minutes for 5 rounds
Run 400m
8 burpees over the DB
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 2 minutes between sets.
Score = max reps

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

Metcon:-
750/600m row
30 Burpees
20 V-Ups
10 Manmakers 2×22.5/15kg

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

12min AMRAP
5 Power Cleans
3 STOH
1 Rope Climb
200m Run
RX:- 80/55kg