Skill:-
15 mins on muscle up skill

Open 20.2
20min AMRAP
4 DB Thrusters 2×22.5/15kg
6 T2B
24 DU’s

Hero Wod – Roy

Strength:-
5 x 5 Push Press
3×10-20 Push ups/diamond push ups

Metcon:-
Rowing or Running intervals (YGIG with a partner)
5 x 500m Row or Run
*looking for 1:1 Work / Rest

Strength:-
Overhead Squat 5 x 3
5 Strict pull ups between each set

Metcon:-
100 DU’s
20 Wallballs 9/6kg
75 Du’s
20 Wallballs 9/6kg
50 DU’s
20 Wallballs 9/6kg
25 DU’s
20 Wallballs 9/6kg

Strength:-
EMOM for 12 mins
Clean pull + hang power clean + power clean

10min AMRAP
15/12 Cal Bike or 21/15 Cal Row
15 KB Swings 32/24kg
12 Pistols (alternating)

Strength:-
5 x 10 (5/5) Weighted Box step ups
5 x 8 DB Z Press

Metcon:-
8 Rounds
3 Squat cleans 80/60kg
15 Push ups

Skill:-
15 mins on muscle up skill

Hero Wod: – Danny
20min AMRAP
30 Box jumps 24/20
20 Push Press 52.5/35kg
30 Pull ups

Strength:-
Back squat 5 x 5

Metcon
400m Run
20 T2B
10 Burpees
30 Power Snatch 50/35kg
10 Burpees
20 T2B
400m Run

Hero Wod:- Loredo

Killer #10 Metcon:-
5 rounds
12/9 cal bike or 15/12 cal row
12 Pull ups

4 rounds
35 DU’s
9 push jerk 65/45kg

6 rounds
200m run
6 power clean 65/45kg