RX Strength/Skill Clean & Jerk:
 2 Clean Deadlifts + 1 Clean + 1 Jerk 
in 12 mins build to a heavy complex Workout 12 Rounds for time: 14 Dual KB Front Rack Walking Lunges 40m Shuttle Sprint YGIG   METCON Workout Tabata 20 secs work/10 secs rest X 8 Wall Balls Wall Ball Cleans Air

HERO Workout “THE BATMAN” FOR TIME: BUY-IN 100 x Air Squats 50-40-30-20-10 Box Jumps Wall Ball KB Swings 200m Run BUY-OUT 4 rounds 5x Deadlift (80% Max)

METCON Workout 12 min AMRAP: 10 Cal Bike 8 KB Thrusters 6 Burpees 4 Dual KB Box Overs Rest 2 mins 12 min AMRAP: 10 Cal Row 16 KB Suitcase Walking Lunges 12 KB Swings 8 Box Jumps

RX Strength/Skill Strict press: 1×3 @ 60 %
1×3 @ 70 %
1×3 @ 80 % 
then build to a heavy single HSPU: 3 x Max unbroken Rest 2 mins between sets If can’t complete HSPU’s scale to Box/Pike HSPU then to HRPU Workout For time: 30 Box Jumps 300m Run 15 DB Push Press 20 Box

RX Strength/Skill Snatch: 3 Snatch Deadlift + 1 Snatch In 12 mins build to a heavy complex EMOM x 5
20 secs S/A OH Walking Lunges @ 22.5/15kg Workout 12 min AMRAP: 20 KB Swings 15 KB Sit-ups 10 S/A OH KB Walking Lunges   METCON Workout Partner Chipper: 100-80-60-40-20 Banded Rows (One person Rows other

RX Strength/Skill Front squat: 1×3 @ 60 % 1×3 @ 70 % 1×3 @ 80 % Then build to a heavy single AMRAP 8 mins 10 DB Front Squats @ 22.5/15kg 12 DB Front Rack Reverse Lunges @ 22.5/15kg Workout 60 secs work/60 secs rest x 3
3 DB Power cleans @ 22.5/15kg 3 DB Burpee

RX Strength/Skill Negative pull ups: 5 x 5 Pronated Grip 5 sec Eccentric Maintain Hollow position throughout Scale to Supinated grip if too difficult 4 Rounds for Quality: 6 KB Kneeling to Standing 10 Half Kneeling KB Press (each side) Workout Partner WOD: 15 Min AMRAP Partner A – 400m Run Partner B – AMRAP

RX Strength/Skill Deadlift: 1×3 @ 60 %
1×3 @ 70 %
1×3 @ 80 %
Then build to a heavy single Core: EMOM x 12
1) 12 T2R
2) 10-15 PVC Pipe V-Ups
3) 30 sec Hollow Hold Workout WOD: 25-20-15-10-5 DB Deadlifts @22.5/15kg HRPU   METCON Workout Tabata: 20 secs work/10 secs rest X 8 Plank Slides Alt. Jumping Lunges

HERO  Workout “Whitten” 5 Rounds For Time: 22 Kettlebell swings (24/16 kg) 22 Box jump (24/20 Inch) Run 400 meters 22 Burpees 22 Wall ball (20/16 lb)

METCON Workout 8 Rounds of: 200m Run/300m Row 21-15-9 Hollow Rocks DB Renegade Row Walking Planks