Strength:-
5 x 8 Back rack reverse lunge (alt. legs)
3 x 5 Bent Over Row

Metcon:-
40 DU’s
20 Wallballs 9/6kg
10 T2B
80 DU’s
40 Wallballs 9/6kg
20 T2B
120 DU’s
60 Wallballs 9/6kg
30 T2B

Strength:-
4 rounds-
6-10 Dips
12 Bicep Curls
6-10 Strict Toes to Bar or Rig assisted candlesticks

Metcon:-
4 rounds
400m run
10 BBJ’s
10 HSPU’s
Rest 1 min

Strength:-
5 x 5 Deadlift

3×5 Strict HSPU’s*
*add deficit

Metcon:-
EMOM for 12 mins (4 rounds)
1 – 5 Manmakers 2×22.5/15kg
2 – 15 Pull ups or 7 Muscle ups
3 – 15 V-situps

Handstand work, for quality;-
10 min EMOM
1 – 5-8 Bunny Hops
2 – 20-30 sec dish / hollow hold
3 – 5-6 Long Walkouts (straight leg walkout with hands further infront (not under shoulders)
4 – Split leg wall stands (helps with static handstand hold practice)
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

Isabel
30 snatches (any style) 60/40kg

Finisher:-
2 x 500m Row rest 2 mins

Hero Wod:- Bull

Strength:-
Split Jerk 3,3,2,2,2

3×5 Strict Pull ups*
*add weight if easy

12min AMRAP
Alternating rounds with a Partner
10 rounds / 5 each
6 Power cleans
12 Front rack lunges (alt)
6 STOH
*The partner not on the BB is cals on the bike / rower
60/40kg

Strength:-
5 x 8 Back rack reverse lunge (alt. legs)
3 x 5 Bent Over Row

Metcon:-
2 Rounds
40 DU’s
20 Air Squat
40 DU’s
20 T2B
40 DU’s
20 Situps

Strength:-
4 rounds-
6-10 Dips
12 Bicep Curls
6-10 Strict Toes to Bar or Rig assisted candlesticks

Metcon:-

400m Run or 500/450m Row
40 KB Swings 24/16kg
30 HSPU’s
Rest 1 minute

400m Run or 500/450m Row
40 OHS 50/35kg
30 Pull ups
Rest 1 minute

400m Run or 500/450m Row
40 Box Jump overs
30 Push ups

Strength:-
5 x 5 Deadlift

3×5 Strict HSPU’s*
*add deficit

5 rounds
20/15 cals (any machine)
20 DB snatch 22.5/15kg

Handstand work, for quality;-
10 min EMOM
1 – 5-8 Bunny Hops
2 – 20-30 sec dish / hollow hold
3 – 5-6 Long Walkouts (straight leg walkout with hands further infront (not under shoulders)
4 – Split leg wall stands (helps with static handstand hold practice)
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

Barbell cycling:-
3 x 10 Clusters
2 mins rest

2 x 10 Push Press
2 mins rest