Strength:
2 Cleans + 2 jerks x5

Met Con:
5 Rounds
90 second Window complete –
150 m Row
12 Overhead Plate Lunges 20/15kg (6 Each Leg)
Max. Rep KB Swing 24/16kg
90 sec Rest

Strength:
Front Lever 4×3 out & in + lower through
Strict handstand push up 5×5
Dish + Arch holds 4x30sec+30sec

Met Con:
3 rds
10 Power clean & jerk 60/42.5kg
40 Sit ups

Strength:
Power snatch 4×4

Met Con:
100 Pull ups
100 KB swings 24/16kg
100 Double unders
100 Overhead squats 40/30kg

Strength:
On the min for 10 mins complete:
Clean pull + Clean + Front Squat + Jerk

Met Con:
Alternating tabata for 16 intervals
Deadlift 100/70kg
Push ups

Strength:
Weighted ring dip 5×5
Weighted back extension 3×10
L-sit 60 sec total.

Met Con:
21/15/9
Pull ups
Handstand push ups
Toes to bar

Strength:
Jerk 5×2
Squat 3×5

Met Con:
10 min AMRAP
10 Power snatch 35/20kg
10 Burpees
10 Box jumps 24/20

Strength:
Muscle up 4×5
Around the world 3×10

Met Con: ‘Twisted Cindy’ – (Compare to October 2012)
6 Rds – In a 90 second window complete;
2 rds of Cindy
– 5 Pullups
-10 Pushups
– 15 Squats
Then in remaining time complete as many Hang Cleans 60/40kg (Score is total cleans per round)
90 second active rest between rds

Strength:
Snatch 6×2
Snatch grip deadlift 4×3

Met Con:
3 rds
400m Run
1 rope climb
15 KB clean & push press 2x 24/16kg
10 pull ups

Strength:
Bear complex + Weighted pull up 1+5 x6

Met Con:
5 min AMRAP
Clean (squat) & Jerk 75/50kg

Finisher:
tabata abs