Gymnastic skill
EMOM practice time (16 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on Pull ups, C2B, Butterfly or regular kipping*
4 – Rest
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
21-15-9
Cal Row
HSPU

Strength:-
Snatch balance primer or OHS for beginners
4 x 2

5-4-3-2-1 Squat Snatch

Metcon:-
5 rounds for time
10 Pull ups
14 Alt. DB snatch 22.5/15kg
18 Wallballs 9/6kg

Strength:-
4 rounds-
8 / 8 Dead stop KB DB rows (from the ground)
10 Seated KB press
30-45 secs Weighted russian twists

Metcon:-
20min AMRAP
5 Bear Complexes 60/42.5kg
10 Burpees over the bar
15 V-Ups

Strength:-
Front Squat to a heavy single
Then 3×5

Metcon
Every 4 mins X 4 rounds
400m Run
Max Muscle ups or T2B to the 3 min mark

Hero Wod – Josh

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

Pairs metcon:-
EMOM for 12 mins YGIG (5 rounds each)
4 Clusters 60/40kg + max burpees over the bar
*Score = burpees”

Strength:-
Warm up – 2 x 8/8 KB Split stance deadlift
5 x 10 (5/5) Weighted Box step ups
5 x 8 DB Z Press

Metcon:-
8 rounds
3 Clean & Jerk 70/50kg
6 T2B
30 DU’s

Skill:-
15 mins on muscle up skill

Hero wod:- Rankel
20min AMRAP
6 Deadlifts 102.5/70kg
7 Burpee pull ups
10 KB swings 32/24kg
200m Run

Strength:-
Back squat 5 x 5

Metcon:-
3 rounds
500/450m Row or 400m run
25 Thrusters 20/15kg
15 Pull ups

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

Metcon:-
Run 1000m minutes followed by a 2:30 rest,
Run 800m minutes followed by a 2 minute rest,
Run 600m minutes followed by a 1:30 rest,
Run 400m minutes followed by a 1 minute rest,
Run 200m

Or
Row 1250m minutes followed by a 2:30 rest,
Row 1000m minutes followed by a 2 minute rest,
Run 750m minutes followed by a 1:30 rest,
Row 500m minutes followed by a 1 minute rest,
Row 250m