Strength:-
Back squat 5 x 5

Metcon:-
5 rounds
6 Power snatch 60/40kg
12 T2B
24 Wallballs 9/6kg

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

Metcon:-
Intervals – 16 mins
30 secs on 30 secs off
Bike, Row or Ski
Score = cals

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

Metcon:-
3 Rounds
400m run
10 DB man makers 2×22.5/15kg

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

EMOM (3 rounds)
1 – 50 DU’s
2 – Max C2B
3 – 20 KB snatch 24/16kg (8 each arm)*
4 – Rest
*Swinging KB hang snatch
*Score = max C2B

Strength:-
Warm up 2X8/8 Single leg RDL’s
4 x 10 (5/5) Weighted Box step ups
4 x 8 DB Z Press

Diane Sandwich
Run 400m buy in
21-15-9
Deadlift 100/70kg
HSPU
Run 400m cash out

Hero Wod:- JT & Annie

Strength:-
Back squat 5 x 5

Metcon:-
3 rounds
15 Power cleans
45 DU
15 Push jerks
45 DU
RX:- 65/45kg

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

Every minute, on the minute, for 5 rounds:
1. 50secs Calorie row
2. 50secs Calorie assault bike
3. Rest 1 minute
*Score = cals

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

Metcon:-
1000m row
50 KB swings 32/24kg
25 Situps

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

10min AMRAP
12/9 Cal Bike
8 Strict HSPU
20 Paces Walking lunges 2 x24/16kg (front rack hold)