Strength:
Overhead squat 3×5
Dish hold 4×30 sec

Met Con:
‘Diane’
21/15/9
Deadlift 100/70kg
Handstand push up

Open Gym:

Strength:
3 Cleans + 1 jerk x6
*increase weight weight with each set
**no dropping the bar during the set

Met Con:
15 Squat cleans 50/35kg
30 Toes to bar
30 Box jumps 24/20″
15 Squat cleans
30 Shoulder to overhead 2x 24/16kg kb’s
30 Squat thrusts
15 Squat cleans
30 Pull ups
30 V-sits
15 Squat cleans

Open Gym:

Strength:
Squat 5×5
Toes to bar 3xmax (kipping)

Met Con:
‘Diane’
21/15/9
Deadlift 100/70kg
Handstand push up

Strength:
Handstand 5 holds
Back lever 5 holds
Ring dip + L-sit 5×5+12 sec

Met Con:
3 rds
5 Muscle ups
15 V-sits
30 KB swings 24/16kg

Crossfit Rugby

Strength:
Deadlift + band KB swings 5×5+15

Agility:
3 cone drill (groups of 3’s, each do 2 each then straight into 20seconds of high knees, target will be set) x3

Met con:
3 rounds of:
3 min AMRAP – 3 cleans (60kg/40kg), 3 Burpees, 3 get ups.
1minute active recovery

Finisher: Sally challenge

Strength:
KB Snatch 4×5 each arm
Push press 5×5

Met Con:
‘Camille’
8 min AMRAP
3 Snatch complexes 55/37.5kg
3 wall climbs
*snatch complex = power snatch + hang power snatch + hang snatch

Finisher:
500m row for time

Strength:
Deadlift work up to a heavy single, then 3×5
Chest to bar pull up 3xmax (any style)

Met Con:
50 Sit ups into
5 rds
-6 Cleans 60/42.5kg
-12 Pull ups
Into 50 sit ups

Gym Closed:

Strength:
Press + L sit 5×5+10 sec

Met Con 1:
Partner 12 min AMRAP
30 Snatches 35kg/20kg
30 Santches 60/35kg
30 Snatches 75kg/45kg
30 Snatches 95kg/55kg

Met Con 2:
With same partner complete 4 rds in total of:
400m Run
21 KB swings 24/16kg
12 Pull ups
*Partner must complete a full round before changing over*