Solo Max Effort + Bodyweight Metcon Session

Solo Max Effort Session:
Mobility Warm-up +
Light BB Complex Warm-up
Then:
Working to a Heavy Power Cleans
Then:
Work to a Heavy Deadlift
10×2 Deadlift

Rest 30/60 seconds between sets
Then:
4×3 BB Shrug to Pulls + Superset with 4×5 DB Squat Press
3x failure BB Hold (same weight as Shrugs) + 3×8 DB Bicep Curls – Heavy
Rest periods between 30/60 seconds
Then:
Cool down and Stretch

Group Bodyweight MetCon Session:
Dynamic Mobility Warm-up
Followed by the workout:
8x Quad Press +
8x Leg Swoop
8x Air Squats +
8x Press-ups +
8x Quad Press +
Work continuously until the time is up. Minimal rest if required. Once 5 minutes are up move on to active rest below +
5 minutes Skipping
Then:
2 minutes Full Rest
Then:
4mins Round as above +
4mins Active Rest Skipping
Then:
2 minutes Full Rest
Then:
3mins Round as above +
3mins Active Rest Skipping
Then:
2 minutes Full Rest
Then:
2mins Round as above +
2mins Active Rest Skipping
Then:
2 minutes Full Rest
Then:
1min Round as above +
1min Active Rest Skipping
Then:
Cool down and rest