Strength:-
Primer
Single leg RDL’s
3x 10 per leg

Deadlift
5×5 @ 70–75%

Metcon:
50 Wallballs 9/6kg
40 Pull ups
30 Cal Row
20 T2B
10 Squat snatch 60/42.5kg
5 Muscle ups (any)

Hero Wod:- Tommy Mac

Killer metcon:-
3 rounds
30/21 cal bike or 500/400m Row
10 Power clean
25 KB swing 24/16kg
10 Front squat
20 Burpee box overs
10 Push jerk
RX:- 50/35kg
TC 30 mins”

Strength:-
Front Squat
5×3 @ 70–80%

Metcon:-
21 KB Deadlifts
21 Toes-to-Bar
15 KB Deadlifts
15 Toes-to-Bar
9 KB Deadlifts
9 Toes-to-Bar
6 KB Deadlifts
6 Toes-to-Bar
400m Run
RX 2×32/24kg

Finisher:- Weighted Sit-ups / GHD 3×12–15

Strength:-
40 min EMOM
Min 1 – 3 X TnG Power Cleans
Min 2 – 6 – 8 C2B pull ups
Min 3 – Maching Cal 12/9 bike or 15/12 row, RX+18/15 Row, Bike 15/12
Min 4 – Rest

Strength:-
DB Z-Press 4×8–10 (seated, strict)
Push Jerk 5×3 building

Metcon:-
12min AMRAP
30 DU’s
10 Devils Press 2×22.5/15kg
5 HSPU

Strength:-
Single leg RDL’s
3x 10 per leg

Deadlift
5×5 @ 70–75%

Metcon:-
60 Wall balls 9/6kg
50 Alt. DB snatch 22.5/15kg
40 Situps
30 Pull ups
20 Push ups
10 Squat Cleans 82.5/57.5kg

Skill:-
EMOM 12:
1 – Rope Climbs / Rope Progressions
2 – Strict Toes-to-Bar or L-Sit Hold
3 – HS push-up progression (box ? wall ? deficit)

Metcon:-
3 rounds
400m Run
20 DB hang clean & jerk 1×22.5/15kg*
10 T2B
rest 1 min”
*Can alternate however you like

Hero wod:- Wittman

Strength:-
Front Squat
5×5 @ 65–75%

YGIG 16 min AMRAP
6 Deadlits 100/70kg
6 Burpees over the bar
11/7 cal bike or 12/10 Row
*score total team R+R’s