Hero Wod:- Slowly Night

Strength:-

Bear Complex

Pairs Metcon:-
5 rounds
200m run together
12 Hang Power Clean & Jerk (shared)
12 Pull ups (shared)
RX:-60/40kg

Strength:-
3 rounds
8/8 Bulgarian Split Squats
10 Wide Grip Ring Rows
20 secs dish hold / 20 secs arch hold

Met Con:
1-10
Squat Clean 85/50kg

10-1
Ring dips

Strength:-
Strict Press
3 x 5

Push Jerk
4 x 3

Metcon:-
16 min EMOM
1 – 2-4 Rope Climbs
2 – 12 / 15 cal bike scaled 12/9 cal bike
3 – 8 DB GTOH 2X22.5/15kg
4 – Rest

Strength:-
Back Squat 5 x 4
First rep pause

Metcon:-
3 rounds
40 DU’s
30 Wallballs 9/6kg
20 Situps
10 C2B

Strength:-
20min alternating EMOM
1 – 3 Power Snatch (touch and go)
2 – 6-8 T2B

Metcon:-
Sprint Chipper
20 / 15 cal bike
40 KB swings 32/24kg
20 Burpees
*staggered start so everyone bikes”

Strength:-
5 x max kipping HSPU’s

Metcon:-
2 rounds
800m Run or 1000m row
50 KB snatch 24/16kg (25 per arm)
40 Box jump overs 24/20″
30 HRPU’s

Hero wod: – 13 Heros for Kabul

Strength:-
3 rounds
8/8 Bulgarian Split Squats
10 Wide Grip Ring Rows
20 secs dish hold / 20 secs arch hold

Metcon:-
10-1
Powerclean
Front Rack lunge
HSPU
RX – 65/45kg

Strength:-
Strict Press
3 x 5

Push Jerk
4 x 3

Metcon:-
15 min EMOM
1 – 8-15 Pull ups
2 – 12 / 15 cal bike scaled 12/9 cal bike
3 – 15 KB Swings 24/16kg