Strength:-
8 min EMOM
5 – 8 TnG Squat Cleans (if you can go heavy, do 5 and go heavy, otherwise do more reps and lighter weights)

16 rounds (8 each)
YGIG
12 KB/DB Swings
15 Air Squats
18 DU’s/star jumps/single skips

8 min EMOM
5 Situps + 5 Tuck in’s+ 5 dish rocks + 10 sec dish hold

Strength:-
5 x 8-12 Single arm rows
5 x 8 Single leg box squats (each leg)
(rest 1 min between sets)

Metcon:-
10 Rounds For Time:
200 Meter Run or 50 High Knees
15 Alternating Dumbbell Hang Clean and Jerks

Strength:-
EMOM x 15
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 10 Down Ups

Metcon:-
3 Rounds For Time:
50 Walking Lunge
50 Double Unders
50 Squat thrusts

Strength:-
Every 2 mins x 12 mins
10 Split Squats each leg

Metcon:-
3 rounds
25 Air Squats
25 KB swings
25 Burpees

Strength:-
Every 2 minutes X 6 rounds
5 press, 5 push press, 5 push jerks (each arm)

Metcon:-
50 Jump Squats
100 bicycle sit ups
100 single arm oh lunges
100 Sumo Deadlift High Pull
100 Situps
50 Jump Squats

Strength:-
5 x 10 Single leg RDL (each leg)
5 x 10 Single arm bicep curl (each arm)
Rest 1 min between sets

Metcon:
12 min AMRAP
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats
12 Plank Shoulder Taps

Hero Wod :- Bauer

Strength:-
10 min Alt EMOM
1 – 5 – 12 Goblet Squats
2 – 3 – 5 Wall walks

20 min AMRAP Virtual YGIG
12 front rack lunges
9 STOH
6 V-situps
3 burpees

Core finsher
100 situps, on the minute every minute 5 squat thrusts

Strength:-
EMOM x 15
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Ups + 5 Down Ups

Metcon:-
AMRAP 15 min
15 Jumping Squats
30 Swings
15 Situps
30 Sec Wall Sit

Strength:-
Every 2 mins x 12 mins
10 Split Squats each leg

Metcon:-
5 Rounds For Reps:
1 Minute Max DB or KB snatch
1 Minute Max Double (if possible) DB or KB Front squats
1 Minute Max Ankle tap star jumps
1 Minute Rest