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

10 min AMRAP
5 Power Snatch 55/35kg
10 HSPU
20 Box Jumps

Hero Wod:- The Payne Game

Killer #10
3 Rounds
500m row
30 Wall balls 9/6kg
20 Burpee deadlifts 2×22.5/15
10 V-ups
into
400m run
30 KB swings 32/24kg
20 Pull ups
10 Push ups

Skill:-
15 mins on muscle up skill

Open 18.1
20min AMRAP
8 T2B
10 DB Hang Clean & Jerks 22.5/15kg
14/12 Cal Row

Strength:-
Back squat 5 x 5

Metcon:-
5 rounds
12 Over the bar burpees
9 Power snatch
6 Overhead Squat
RX:- 50/35kg

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

Cardio intervals – choose your cardio Run or Row
6 intervals total – rest 2 minutes between each interval

2 x 600m
2 x 400m
2 x 200m

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

Metcon:-
800m Run
30 Pull ups
10 Squat snatches 60/40kg

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

10min AMRAP
50 DU’s
15 HSPU
10 Front Rack Lunge 60/40kg

Hero Wod:- Bert

Skill:-
15 mins on muscle up skill

Pairs Hero Wod ‘Laura’ with a twist
21min AMRAP
30 Cal row (whilst partner runs 400m, alernate each round)
20 Burpees over the rower (shared reps)
10 Power cleans 70/47.5kg (shared reps)