Strength: 20 mins Front squat 5×5 super set with max Strict ring dips or ring support   WOD: 12min AMRAP 3 Pwr cleans 50/30kg 6 Front squats, 12 S2OH

Strength: 20mins Push Jerk 3x 10 across then 1 set of max reps at 60/40kg (s2oh)….   WOD: For time 27* 21*15*9*3* Wall balls 12/9kg Sit ups *= 12 S2OH 60/40kg

Pwr Snatch tech then EMOMx 10 1) 3 TNG Pwr snatch + 3 OH squats @ 70/45kg….   WOD: 15min AMRAP in pairs row 240/200 cals alternate every 30/25 cal then max Snatches 50/30kg…

Strength: Pwr clean 20mins build to a max 5 rep TNG….   WOD: For time 10/9/8/7/6/5/4/3/2/1 Pwr clean 45/25kg, Press ups,   /= 50 double unders

Cardio in pairs… 1) 10 rounds each 1min on/1min off 13/10 cal bike max burpees…   rest 5 mins.   2) 10 rounds each 1 min on/1 min off 15/12 cal row max rope climbs

Strength: 10min Cluster tech then EMOMx 10 5 TNG Clusters (choose a weight that’s challenging).   WOD: 12min AMRAP 100 burpees then max clusters 70/45kg

Strength: 20mins 7x 5-10 strict HSPU super set with 7x max L-sit holds…   WOD: For time 200m, 400m, 200m, 400m, 200m run, after each run complete 15 press ups, 10 rig dips, 5 HSPU/1 WC

Strength: 20 mins Back squat 7×3 across super set with 7×10 strict T2B.   WOD: 15min AMRAP 30 BF burpees, 20 Pwr cleans 70/45kg, 10 Ring MU

Strength: 20mins Strict shoulder press Work 5×5 across and superset with 5x max strict pull ups…   WOD: For time 10 strict press 50/35kg, 15 OH squats, 20 Push press, 25 Front squats, 30 Push jerks, 35 Back squats,

Cardio In pairs 5x 400m run, partner 1 runs while partner 2 is rowing alt after each run and complete 5x 400m each…   WOD: 9min AMRAP 6 T2B, 9 Push ups, 12 KB swings 32/24kg