Strength:-

4 x 6 Strict Chin Ups (add weight if easy)

10 minutes handstand practice / handstand walking practice

Metcon:-
3 rounds
400m Run (both run)
50 Wall balls
25 Pull ups
8 Power Cleans 80/50kg

Strength:-
7 x 1 Clean & Jerk

Metcon:-
Buy in 500/400m Row
3 rounds
20 Deadlifts 100/70kg
10 HSPU
Buy out 30/21 cal bike

Strength:-
4 x 8 Back rack reverse lunge
3 x 5 Bent Over Row

Metcon:-
5 rounds
10 Power Snatch 50/35kg
15 Box Jumps
20 V-ups

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

6 x 1 Hang Snatch + 2 Snatch

Metcon:-
20-16-12-8-4
Front Squat 60/42.5kg
Toes to Bar
*perform 3 wallclimbs between each round

Core finsher: partner abs

Strength:-
2 Rope Climbs
6 Strict Toes to Bar
9 Pistols
12 Weighted Russian Twists

100 Double Unders
100 KB Swings 24/16kg
80 Double Unders
80 Air Squats
60 Double Unders
60 Single arm KB hang C&J 24/16kg
40 Double Unders
40 Push ups
20 Double Unders
20 Situps

Strength:-
Bear Complex
10 min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Metcon:-
21-15-9
DB FRAN
DB Thrusters 2 x 22.5/15kg
Pull ups

Rest 3 minute

into 21-15-9
Cal Row
Burpees

Hero Wod: – Dork

Strength:-
7 x 1 Clean & Jerk

Metcon:- In teams of 2 YGIG
16 rounds (8 each)
1 Power Clean
2 Front Squats
3 STOH
4 Burpees over the bar
RX:- 70 / 50kg

Strength:-
4 x 8 Back rack reverse lunge
3 x 5 Bent Over Row

3 rounds
500m Row
15 Push ups
20 Situps
3 rope climbs

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

6 x 1 Hang Snatch + 2 Snatch

Metcon:-
10 min AMRAP
30 Wall balls
20 Double Unders
10 Pull ups