Strength:-
4 rounds E4MOM
8 / 8 Cossack squats (add weight if easy)
3-5 Rope Climbs
5 Box Jumps for height & power

16min Pairs workout YGIG 1min on / 1 min off
Min 1 – Partner A 12 T2B + Max Power Cleans 60/40kg
Min 2 – Partner B 12 T2B + Max Power Cleans 60/40kg
Min 3 – Partner A Max Cals Bike / Row
Min 4 – Partner B Max Cals Bike / Row
Repeat 4 times
*Score = Max cals

Strength:-
Straight leg deadlift 5 x 5
5 – 8 Strict HSPU

Open 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

? 35-lb (15-kg) dumbbell

? 50-lb (22.5-kg) dumbbell

Strength:-
3 sets of
3 – 5 Strict Ring Muscle ups

Metcon:-
3 rounds
8 X GTOH 60/42.5kg
8 x Over the bar burpees
into
3 rounds
8 x Front rack lunges 60/42.5kg
8 x Over the bar burpees
into
50 DB Snatch 22.5/15kg
into max machine cals to 20min mark

Strength:-
5 x 3 Overhead Squat

Metcon:-
5 Rounds
6 Power cleans 70/50kg
12 Pull ups
6 Thrusters 70/50kg
12 Push ups

Strength:-
Primer
4 x 2 Hang muscle clean

5 x 3 Hang Power Clean @ 85%

3 rounds Durante Core

15 EMOM (5 rounds)
1 – 12/9 Cal Bike or 15/12 Cal Row
2 – 5 Power Snatch 50/35kg + 5 Burpees
3 – Rope Climbs

Strength:-
5 x 5 Push Press
3 x 20 Push ups

12 min AMRAP
21 Wallballs 9/6kg
15 KB Swings 32/24kg
9 Pull ups

Hero Wod: -The Hateful Eight

Killer #5
For Time
3 Rounds of:
15/12 Cal Bike or 21/15 Cal Row
15 Thrusters 42.5/30kg
15 C2B

into
3 Rounds of:
15/12 Cal Bike or 21/15 Cal Row
25 Alt DB Snatch 22.5/15kg
15 T2B

1 Round of:
30 Devil Presses 2×22.5/15kg

Strength:-
3 sets of
3 – 5 Strict Ring Muscle ups

3 rounds Durante Core

Metcon:-
1000/900m row
10 C&J’s (any)
10 Front Squats
750/675m Row
10 Snatch (any)
10 OHS
500/400m row
10 STOH
10 Back Squats
RX 60/42.5kg

Strength:-
5 x 3 Overhead Squat

Metcon:-
10 min AMRAP
8 Box jumps 24/20″ RX+30/24
3 Squat cleans 100/70kg