Strength:-
Bench Press / Floor Press 5×5
Hang to L-sit 3 x 10

Metcon:-

18 min AMRAP YGIG

11/7 cal bike or 15/10 Row

7 DB Squat cleans

5 T2B

*score total team R+R’s

Strength:-
5 x 5 Back Squat

Metcon:-
6 rounds
15 Box jumps 24/20
12 KB swings 32/24
9 Ring dips

Pull, Push, Walk
E2MOM for 6 minutes
3 x Max strict pull ups, if over 8 reps add weight

E2MOM for 6 minutes
3 x Max Push ups, if over 20 reps do diamond push ups

10 minutes handstand practice / handstand walking practice

Metcon:-
42-30-18
Alternating DB snatches 22.5/15kg
Calorie row

Snatch:-
4 x 1 Snatch balance + Overhead Squat
(building in weight)

6 x 1
Snatch pull + Hang snatch

Metcon:-
12 min AMRAP
10 Double KB hang Clean & Jerks 2 x 24/16kg
15 T2B
20 Push ups

Strength:-
3 rounds every 5 mins
8 / 8 Weighted Box Step ups
8-10 Wide grip Ring Rows
Then core for quality
10 V-ups
10sec hollow hold
10 hollow rocks
10 sec hollow hold

Metcon:-
1000m Row or 800m run
into 2 rounds
40 Wall balls 9/6kg
30 Pull ups
20 Power Snatch 50/30kg
10 Burpee Box jumps

Strength:-
7 x 1 Clean & Jerk

Metcon:-
10 rounds
30 Double Unders
10 Regional lunges 2×22.5/15kg

Hero Wod – Macho Man

Killer #4 Metcon:-
3 rounds
21/17 Cal Bike
18 Pull ups
15 KB swings 32/24kg
12 Push ups
into 2 rounds
21/17 Cal Row
18 DB snatch 22.5/15kg
15 Goblet squat 32/24kg
12 HSPU
into 1 round
21 Deadlifts
18 Power Cleans
15 Front Squats
12 STOH
RX:60/42.5kg

in time remaining to the 35 min mark, in 2’s or 3’s max cals on row or bike, people can join the team as they finish the wod”

Strength:-
Pull, Push, Walk
E2MOM for 6 minutes
3 x Max strict pull ups, if over 8 reps add weight

E2MOM for 6 minutes
3 x Max Push ups, if over 20 reps do diamond push ups

10 minutes handstand practice / handstand walking practice

Inspired by Jackie
1,000-meter row
50 Deadlifts 60/42.5kg
30 HSPU’s

Strength:-
6 x 1
Snatch pull + Hang snatch

Metcon:-
12 min AMRAP
3 Squat Cleans 80/60kg
9 Pull ups
12 V-ups