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

10min AMRAP
10 Front rack lunge 60/40kg
10 HSPU
30 DU’S

Strength:-

4 x 10 (5/5) Weighted Box step ups
4 x 8 DB Z Press

Metcon:-
6 Rounds
5 Deadlifts 120/80kg
7 C2B
9 OTBB

Skill:-
15 mins on muscle up skill

Metcon:-
Open 11.5
20min AMRAP
5 Power Cleans 65/47.5kg
10 T2B
15 wallballs 9/6kg

Strength:-
Back squat 5 x 5

Metcon:-
Nancy
5 rounds
400m Run
15 Overhead Squats 42.5/30kg

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

Cardio intervals – choose your cardio

8 x 250m/220m row or ski
rest 1 minute

AB – 8 rounds
1 min on
1 min off

Hero Wod- Zachery Tellier

Strength:
5 x 5 Bench or Floor Press

Pairs 12 min YGIG AMRAP
4 DB Thrusters
6 DB Front squat
8 Burpees
RX:- 2 x 22.5/15Kg

1 min rest
then as a pair max pull ups in 2 mins

Strength:-
6 x 2 Squat Snatch

E3MOM x 5
200m run
10 Deadlifts 100/70kg
15 HSPU

Strength:-
5 x 10 Back rack Forward lunge

Rare chromosome WOD
2 rounds
23 Cal bike/row
23 KB Swings 32/24kg
23 Situps
23 Power cleans 55/35kg

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

EMOM X 5 Rounds
1- 50 DU’s*
2 – 5 Wall walks
3 – 20 DB snatch 2x 22.5/15kg”””Metcon:-
*or reps to 50 sec