A: 3 x 3 hang muscle snatch, 3 x 3snatch balance, 3 x 3 hang snatches. Increase weight between each set of excerise but not between reps.
B: Find your max weightedpushup for today. Once you've found it use 50% of the weight for 3 rounds of max reps of weighted pushups resting at least 2 minutes between rounds. For a fourth final set remove all weight and go for max pushups.
C: Coach Isaac's Choice.
A: EMOM every 3 min for 27 mins:
1. Min 500m row
2. Min 40 cal AD
3. Min 40 burpees
B: Leg Endurance
Either finish fast or go for max 4 rounds:
5 minutes work 3 minutes off go as far as you can
2 laps running, 100 air squats, 100 burps, 2 laps running, 50 jumping lunges, 50 DUs, 2 laps running, 100 air squats, 100 burpees.