Hero Wod:-Top Gun

Strength:-
5 x 3 Hang Power Clean @ 85% run as E2MOM
5 x 3 Overhead Squat @ 80%+ run as E2MOM

Metcon:-
Partner A: 21 thrusters 40/30kg + 21 Pull ups
Partner B: 21 thrusters 40/30kg + 21 Pull ups
Partner A: 21 cleans 60/40kg + 21 T2B
Partner B: 21 cleans 60/40kg + 21 T2B
Partner A: 21 deadlifts 100/70kg + 21 HSPU
Partner B: 21 deadlifts 100/70kg + 21 HSPU

Strength:-
3 rounds
8 Seated KB Z Press
10 Barbell bicep curls
12 Banded lat pull downs

Metcon:-
10 Rounds
30 DU’s
16 (8/8) DB Single arm hang C&J 22.5/15kg
8 Burpees

Strength:-
Straight leg deadlift 5 x 5 at 75-80% run as an E2MOM

Weighted pull ups 3 x 5

Metcon:
8 Power snatch
10 Pull ups
8 Squat snatch
10 Pull ups
8 Power c&j
10 Pull ups
8 Thrusters
10 Pull ups
rx=60/42.5kg

Strength:-
8 sets
Every 90 seconds all @ 80%
1 hang power snatch + 1 hang squat snatch

3 x 3 Snatch pulls

Metcon:-
3 x 3 min AMRAP’s with 1 min rest in between
1:- 15 KB swing 32/24kg + 10 push ups
2 – 15 Wall balls 9/6kg + 10 V-situps
3 – 10 Cal bike + 10 box jumps

Strength:-
5 x 5 Floor Press

3 x 8 (on each leg)
Weighted Russian Box Step ups

10 min AMRAP
4 Manmakers 2 x 22.5/15kg
8 Chest to bar pull ups
12 Lunges (farmers hoild, alt. fwd lunge) 24/16kg

Strength:-
3 – 5 Kipping Ring Muscle ups

Metcon:-
3 rounds
Row 500/400m
15 Toes to bar
Run 400m

Hero wod:- Helton

Strength:-
3 rounds
8 Seated KB Z Press
10 Barbell bicep curls
12 Banded lat pull downs

Metcon:-
In Pairs
80 KB SDHP 28/20kg
400m run (together)
40 Bar facing burpees
80 Thrusters
400m run (together)
40 Bar facing burpees
80 Power Snatch
40 Bar facing burpees
400m run (together)
RX:- 35/25kg

Strength:-
Straight leg deadlift 5 x 5 at 75-80% run as an E2MOM

Weighted pull ups 3 x 5

Metcon:-
21,15,9
Power clean 60/40kg
Box jumps 24/20äó?