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

Strength: T2B/Rope climbs, Go over tech for both then 6 rounds of 1.30 on 1.30 off 5-10 T2B + 1-2 rope climbs   WOD: 9min AMRAP Ladder 2,4,6,8,etc T2B, OH squat @50/35kg

In 3’s 2min on/4min off   6 rounds of 12 cal bike, 14 dumbell snatch 22.5/15kg, max burpee box jump overs (hit your 2 mins as hard was you can)   score is total team BBJO

Skill: Double under ladder 10 mins.. 10/20/30/40/50/40/30/20/10 any breaks restart that set…   WOD: 12min AMRAP 30 double unders, 20 KB swings 24/16kg… straight into finisher 3 mins of max over KBF burpees