Strength circuit:-
4 rounds E4MOM
8/8 Bulgarian split squat 8/8
8 Wide grip ring rows (feet elevated)
4 Candlesticks

Metcon:-
4 Rounds
5 Thrusters 75/55kg
30 Double Unders
10 C2B
30 Double Unders

Hero Wod – Palmer

Killer #8
4 Rounds
5 Deadlifts
5 Power clean & jerk
5 Front squats
200m run
15 Pull ups
15 Push ups
15 T2B
200m run
Rx 60/40kg

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

Metcon:-
5 Rounds
3 Ring Muscle ups
6 Devils Press 2×22.5/15kg
12/9 Cal Bike or 15/12 Cal Row

Strength:-
Overhead Squat 5 x 3

Metcon:-
7 min AMRAP
18 Wallballs 9/6kg
15 Ring Rows
12 V-ups
into
7 min AMRAP
18 DB snatch 22.5/15kg
15 Push ups
12 Sit-ups

Rest 2 mins

1RM Squat Snatch in 5 mins

Strength:-
Primer:-
4 x 1 Jerk drive + 1 Split Jerk

Then Split Jerk
3 x 3
3 x 2
3 x 1

Metcon:-
3 Rounds
400m Run
15 T2B
15 KB Swings 32/24kg

Strength circuit:-
4 rounds E4MOM
8/8 Bulgarian split squat 8/8
8 Wide grip ring rows (feet elevated)
4 Candlesticks

Metcon:-
21-15-9
Burpee Box Jump Overs 24?/20?
Power Clean and Jerks 65/45kg
Pull ups

Strength:-
E3MOM for 4 rounds
1 min DU, triple unders, crossovers practice / skill
5 – 8 Strict HSPU*
*add deficit if easy

Then 10 mins handstand walking or
5 x 3-4 wallwalks

Metcon:-
6 x 250/220m Row
Rest 1 minute

Hero Wod:- Assault Con

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

Pairs 15 min AMRAP (shared reps unless stated)
100 DU’s
60 Synrco Thrusters 20/15kg
30 Partner Medball Situps 9/6kg
20 Syncro Burpees
10 Ring Muscle ups*
*scale to low ring in a band