Strength:-
16 min alternating EMOM
1 – 3 Front squats in even mins
2 – 5-10 strict pull ups on odd

JT:-
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Strength:-
10 min EMOM
3 Power Cleans

Open workout 22.1
15 min AMRAP
3 Wall walks
12 DB snatches 22.5/15kg
15 box jump overs

Holleyman pairs:-
30 rounds for time:
10 wall ball 9/6
6 HSPU
2 cleans 102/70kgs

Strength:-
E2MOM 5 sets
Clean pull+ hang clean+ clean

Metcon:-

For time:
400m Row
40 Burpee to target
400m AB
40 box jumps
400m row
40x BB Thrusters empty bar
400m bike
40 sit ups

Strength:
5×5 bench/floor press with max push ups after each round

Metcon:-
15-12-9
Pull ups
Deadlifts (100/70)

Rest 2 minutes, then:
12-9-6
Toes-to-Bar
Clean (80/60)

Rest 2 mins and then:
6-3-1
Bar Muscle Up
Snatch (60/40)

Hero Wod:- Three Wise Men

Strength:-

1RM Clean

Metcon:- Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70kg
55 wall-ball shots
55-calorie row
55 handstand push-ups

Strength:-

1 RM Push Press then
4 x 3 back off sets

1 max set T2B

“Hero Wod:- Dork
6 rounds
60 DU’s
30 KB swings
15 Burpees”

Strength:-
3RM Front Squat

Metcon:-
Barbara
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

Strength:
8 mins to establish a 1 RM Snatch
Warm up C & J
8 mins to establish a 1 RM C&J

Metcon:-
Open Workout 20.1 – in a 15 min Timecap
10 rounds for time of:
8 ground-to-overheads, 43/30kg
10 bar-facing burpees