Strength:-

Every 3 minutes for 12 minutes (4 sets)
6 – 10 KB Z Press + 6 – 10 Strict Toes to Bar

Metcon:-

3 x 4 min AMRAP’s (1 minute rest)
Bike 15/12 cals / Row 20/17
10 HSPU
Max DB Snatch

Strength:-

Spend 8 minutes building to 85%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Jerk @ 80-90%

Metcon:-

10 min AMRAP
20 Wall balls
40 Double Unders
20 Situps

Strength:-

E3MOM for 15 minutes
20-40 sec handstand hold
10 – 20 sec L-Sit hold
10 Ring Rows / 10 Box elevated ring rows

Metcon:-

21 Pull ups
21 STOH 50/35kg
21 Over the bar burpees
200m run
15 Pull ups
15 STOH 50/35kg
15 Over the bar burpees
200m run
9 Pull ups
9 STOH 50/35kg
9 Over the bar burpees

Strength:-

Spend 10 minutes building to 80%
Then
E2MOM for 10 minutes (5 sets)
5 X Back squat at 80%

Metcon – Emma’s Birthday Wod

360m Row/bike/ski/run buy in
4 rounds
4 Chest to bar pull ups
12 Thrusters 45/30kg
32 KB swings 24/20kg
Then 360m Row/bike/ski/run buy out
RX:-wearing 10kg weighted vest

Hero Wod:- Loredo

Tabata (20 seconds on / 10 seconds off) 4 times through (8 minutes)
Air Squats
Push ups
Side Plank hip drops Left
Side Plank hip drops Right

Parnter Metcon:-
Only 1 partner moving at once, split reps how you like (both run)

4 rounds
40 Jumping Lunges
40 Sprawls
40 Piked HSPU
40 Squat thrusts
200m run

Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols

Metcon:-
20 minute EMOM, 50 secs on 10 secs tranisition
1 – Air Squats
2 – Russian twist sit up
3 – Push ups
4 – Ankle tap star jumps
5 – Rest

Strength:-
5 x 8-12 DB / KB or Barbell Z Press

Metcon:-
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps

Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell

12 minute AMRAP
15 Lateral Squat Jumps Over DB’s
12 DB or KB Deadlifts
9 Burpees

Core finisher

Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders

30-20-10
30 reps of each in round 1, then 20 reps of each in round 2, 10 reps of each in round 3
Single arm KB Russian Swings Left
Single Arm KB / DB Clean & Jerk Left
Alternating arm Renegade rows
Single Arm KB / DB Clean & Jerk Right
Single arm KB Russian Swings Right

Core:-
100 situps, every time you break perform 5 knees to chest situps