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
8 Power Snatch 55/35kg
4 Wall Walks

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

Deadlift
4×8 @ 60–70%

Metcon:-
4 rounds
21/15 Cal row
15 Burpee Box jumps 24/20″
9 T2B

Strength:-
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:-
5 rounds
200m run
20 KB Swings 32/24kg
5 HSPU
rest 1 min

Strength:-
5 x 5 Bench Press / Floor Press 5×5

Metcon:-
Buy in
1000m Run, then
2 rounds
12 Wall balls 9/6kg
12 Thursters
12 Wall balls 9/6kg
12 Power snatch
12 Wall balls 9/6kg
12 Push jerks
12 Wall balls 9/6kg
12 Hang squat cleans
12 Wall balls 9/6kg

RX:- 52.5/35kg”

Hero wod:- Diego

40 min EMOM
Min 1 – 3 X TnG Power Cleans on even minutes
Min 2 – 6 – 8 C2B pull ups on odd minutes*
Min 3 – Machine Cal 12/9 bike or 15/12 row
Min 4 – Rest

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

Metcon:-
12min EMOM
Min 1: 12/10 Cal Bike, RX+ 15/12
Min 2: 8 Overhead Squats (50/35kg)
Min 3: 3-4 Wall Walks

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

Deadlift 4×8 

Metcon:-
3 Rounds
500m Row
21 Burpees
15 KB Swings (32/24kg)

Strength & Skill:-

EMOM 12:
1 – Rope Climbs / Rope Progressions
2 – Strict Toes-to-Bar or L-Sit Hold
3 – Strict HSPU’s or progressions

Metcon:-
5 rounds
200m run
20 Alt. DB Snatch 22.5/15kg
4 muscle ups (any)
rest 1 min