Warm up:
Clean & Jerk drills

Strength:
On the min for 10 mins complete:
2 power cleans
Push press 5×5

Met Con:
‘Ryan’
5 rds
7 muscle ups
21 burpees

Warm Up:
Snatch Drills

Strength:
Power snatch 5×3
Front squat 3×3

Met Con:
Open wod 11.2
15 min AMRAP
9 deadlifts 70/45kg
12 push ups
15 box jumps 24/20″

Warm Up:
Agility drills

Strength:
Handstand hold 3×10-15 sec
Handstand push up 3xmax
L-sit 90 sec in total

Met Con:
For 20 mins complete
5 pull ups + 10 push ups + 15 squats + as many C&J’s as possible on even mins
Rest on odd mins
*Score will be total c&j’s x weight used.

Warm Up:
Toes to bar practice

Strength:
In teams of 3 reach a total score for a 10RM deadlift (unbroken)
In a team of 3 reach a total score for max chest to bar pull up in 3 mins

Met Con:
Team Wod

Warm Up:
Clean & Jerk drills

Strength:
2 cleans + 2 jerks x5
Squat 5×5

Met Con:
‘Jackie’
1000m row
50 thruster 20kg
30 pull ups

Warm Up:
Toes to bar practice

Met Con 1:
From the Nordic showdown
6 min AMRAP
4 thrusters 75/50kg
6 front squats 75/50kg
12 chest to bar pull ups

Met Con 2:
6 min AMRAP
10 KB swings 32/24kg
1 rope climb
10 pistols

Finisher:
6 min plank, change position every 30 seconds

14:00-15:00
Strongman training
15:00-16:00
Open gym