Strength:-
4 rounds E3MOM
10 Steps Walking lunge 2 x 24/16kg
4-6 Double KB Push Press
30 hanging tucked knee raises

Metcon:-
20min AMRAP (partner wod)
200m Run – both run
40 Partner Wall Balls (9/6 kg) – pass to each other
30 T2B – shared reps
20 HSPU –shared reps

Strength:-
Primer
3 x 1 building in weight
Muscle Snatch + Snatch Balance + Overhead Squat

6 x 1 Hang Snatch + 2 Snatch

3 x 3 Snatch pulls

Metcon:-
5 min AMRAP
15 KB Swings 32/24kg
30 DU’s

Strength:-
Back Squat 5 x 5

Metcon
Every 4 mins X 4 rounds
400m Run
Max Muscle ups or T2B to the 3 min mark

Strength:-
Strict Press 5 x 5
3 x 5 Strict Pull ups
3 x 10-20 max push ups

Metcon:-
500m/450m Row
15 KB Push Press 24/16kg
20 Pull ups
30 Box Jumps 24/20″”
20 Pull ups
15 KB Push Press 24/16kg
500m/450m Row

Strength:-
For 30 minutes complete:
3 squat snatch on the odd minutes
12/9 cal bike or 15/12 Cal row on even minutes

Target weights:- 65/45kg

Handstand work, for quality;-
10min EMOM warm up
1 – 2-3 Wall walks
2 – 20 sec dish / hollow hold
3 – 20 sec arch hold
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).
5 – 1 min rest

Then 10 mins on skill, handstand holds or handstand walking.

12min AMRAP
800m run buy in then
3 Thrusters 40/30kg
3 Over the bar burpees
Then 6 of each
Then 9 of each
etc…..

Hero wod:- Loredo

Killer #12
EMOM for 10mins
5 TnG Power Cleans 60kg/40kg + 5 Burpees + 5 Pull Ups*
*scale to Ring Rows for beginners
*scale reps to 4/4/4 or 3/3/3 if required

2 min transition
15 min EMOM
Min 1 – Max cals
Min 2 – 3-5 Wallwalks
Min 3 – 20 Alt DB Snatch (20/15kg)
*if feeling good, push the reps to work for 50secs per round

2 min transition

Max weight for Complex in 8 minutes
Snatch Deadlift+Hang Squat Snatch + Squat Snatch”

Strength:-
Back Squat 5 x 5

EMOM 15 mins
1 – 15 Burpees
2 – Max T2B / Muscle ups
3 – Max Bike cals to 50sec mark
4 – Rest

Strength:-
For 30 minutes complete:
3 Thursters on the odd minutes
12/9 cal bike on the even minutes

Target weights:- 60/42.5kg