Strength:-
4 sets run as E3MOM
5 – 8 Strict HSPU (add deficit) + 5 – 8 Ring pull ups
Then
5 min skill EMOM gymnastics skill

Metcon:-
Partner YGIG (1 min on / 1 min off) for 14 minutes (7 rounds each)
12 / 8 cals bike + Max devils press 2 x 22.5/15kg
Row equivalent 15/10

Score = Max devils press

Strength:-

5 x 5 Deadlift

Metcon:-
3 rounds
5 Thrusters 70/50kg
400m run
10 V-ups

Strength:-

Every 2 mins for 6 sets
2 Power Clean & 1 Jerk

Metcon:-
10 min EMOM
4 C2B
8 KB swings 32 / 24kg
12 Air squats

Strength:-

3 x 3 skin the cat

Core strength

Metcon:-
5 rounds
250/200m row
20 wall balls 9 / 6kg
10 toes to bar

Strength:-

5×5 Push Press

Metcon:-

15 min AMRAP
3 Power cleans & Jerk 70/45kg (touch & go)
6 Burpee box jumps 30/24
9 Pull ups

Strength:-

6 x 2 of 1 Snatch pull+ 2 hang snatch

Metcon:-

7 min AMRAP
50 DU’s
10 Overhead squats 60/40kg

Hero wod:- Scott Neumann

Strength:-

5 X 5 Deadlift

Metcon:-

10 min AMRAP
15 Front rack lunge 60/40kg
10 Ring dips
5 C2B

Strength:-
Every 2 mins for 6 sets
2 Power Clean & Jerk

Metcon
5 rounds
15 KB swings 32/24kg
15 Burpees
1 minute rest between rounds

Strength:-

Skin the cat 3 x 3
Core Strength

Metcon:-
5 rounds
400m run
25 SDHP 32/24kg
15 knees to chest situps