Hero Wod:- 21 Guns

Strength:-
1 Power Clean & 2 Jerk 8 x 1
5 mins to build then every 2 mins

Pairs Tabata, alternating with partner (20 secs on, 10 secons off)
4 mins
Bike/Row + DB Hang Snatch 22.5/15kg
4 mins
Bike/Row + Goblet Squats 24/16kg
4 mins
Bike/Row + Burpees
Score = Total cals & reps as a pair

Partner A starts on cardio, Partner B on the reps and switch each time

Gymnastic skill
EMOM practice time (16 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on Pull ups, C2B, Butterfly or regular kipping*
4 – Rest
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
15-12-9
Clean & jerk 70/50kg
50 DU’s between each round and at the start

Strength:-
Snatch balance primer or OHS for beginners
4 x 2

5-4-3-2-1 Squat Snatch
First set at 75% then build weight and reduce reps

Helen:-
400 meter Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups

Strength:-
4 rounds-
8 / 8 Dead stop KB DB rows (from the ground)
10 Seated KB press
30-45 secs Weighted russian twists

20 min AMRAP
50/40 Cal row
40 Wallballs 9/6kg
30 KB Push press left arm 24/16kg
20 KB Deadlift 2 x 32/24kg
50 Situps
20 KB Deadlift 2 x 32/24kg
30 KB Push press right arm 224/16kg
40 Wallballs 9/6kg
50/40 Cal row

Strength:-
Front Squat to a heavy single
Then 3×5

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

Handstand work, for quality;-
10 min EMOM
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.
Options:-
1 – 6-8 Handstand holds 20-30 sec holds using wall
2 – 6-8 Handstand holds 20-30 sec holds free standing / partner supported
3 – handstand walking

Metcon:-
35 Regional lunge 2 x 22.5/2 x 15kg
40 Push ups
500m Row or 400m run
40 Situps
35 Regional lunges 2 x 22.5/2 x 15kg

Hero Wod:- Kelly

Gymnastic skill
EMOM practice time (16 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on Pull ups, C2B, Butterfly or regular kipping*
4 – Rest
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
3 Rounds
Run 400m
16 KB swings 32/24kg
8 Burpees

Strength:-
Snatch balance primer or OHS for beginners
4 x 2

5-4-3-2-1 Squat Snatch
First set at 75% then build weight and reduce reps

Metcon:-
4 Rounds
42 Double Unders
21 Wallballs 9/6kg
12 DB snatch 22.5/15kg