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

E3MOM x 9 min (3 rounds)
20 Kettlebell Swings 24/16kg
100m row sprint

into

E3MOM x 9 min (3 rounds)
8 Devils Press 2 x 22.5/15kg
20sec bike sprint

Cap each EMOM at 2min mark

Strength:-
5 x 5 Back Squat

Christine
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box

Hero Wod: – Tom

Snatch:-
Primer
5 x 1 Hang Snatch pull + Muscle snatch

6 x 1
Snatch pull + Hang snatch

Metcon:-
Buy in 100 DU’s
3 rounds
5 Clusters 60/40kg
10 OTB Burpees
15 Pull ups

Strength:-
3 rounds every 5 mins
8 / 8 Russian Box Step ups
8-10 Wide grip Ring Rows
Core
20 secs on, 10 secs off
Side Plank right
Side plank left
Plank
Plank jacks (on elbows)

Metcon:-
4 rounds
500m/400m Row or Ski or 30/20 Cal bike
20 KB snatch 20/16kg
10 Front Rack alt. lunges 40/30kg
5 Wall walks
3 Rope Climbs
*for busy classes, stagger start and then half do wall walks first and half rope climb

Strength:-
Primer:-
5 x 1 clean & 1 Jerk Drive + 1 Jerk

7 x 1 Clean & Jerk

Metcon:-
12 min AMRAP
10 Push Press 52.5/35kg
10 KB Swings 32/24kg
10 Box Jumps 24/20″

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

Metcon:-
E4MOM for 16 mins (4 rounds)
40 DU’s
20 Cal Bike
10 DB snatch 32.5/20kg

Strength:-
5 x 5 Back Squat

Metcon:-
5 rounds
21 Wallballs 9/6kg
15 Burpees
9 Toes to Bar

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

Metcon:-
Pit Stop
For time:
21 deadlifts
15 hang power cleans
9 front squats
1min rest
buy out 600m row

W: 100kg deadlift, 70kg hang power clean, 42.5kg front squat
M: 140kg deadlift, 100kg hang power clean, 60kg front squat

Hero Wod:- Scott Neumann