Met Con 1:
In a team of 3 complete a 3000m row

Met Con 2:
In your team complete:
3 rds
Max reps pull ups in 2 mins
Max reps push ups in 2 mins
Max reps wall balls in 2 mins
1 min rest

*2 people working at a time with the 3rd subbing in & out

Strength:
Snatch from blocks 6×3
Deadlift 5,5,5,5,5

Met Con:
3 rds
20 KB swings 32/24kg
20 burpees

Strength:
Ring muscle up 3×5-10
Pistol 3×5 each leg
Strict toes to bar 3×10

Met Con:
21 thrusters 45/30kg
21 pull ups
15 hang clean thrusters
15 pull ups
9 clean thrusters
9 pull ups

Strongman Sunday

Strength:
Jerk 4×3
Squat 5×6

Met Con:
3 rds
20 pull ups
4 lengths oh lunges 25/15kg
20 squat thrusts

Strength:
Power snatch 6×3

Met Con:
10-1
Power clean 70/47.5kg
Ring dip
V-sit

Strength:
Turkish get up 10×1
Push press 5×3

Met Con:
Tabata
Row
1 min rest
KB stoh 2×24/16kg
1 min rest
Jumping lunges
1 min rest
Pull ups
1 min rest
Wall balls

Strength:
Farmers deadlift 5rm
Weighted ring dips 5rm

Met Con:
In pairs complete
100 burpee box jumps
100 ring rows
100 KB clean + thruster 2×24/16kg
100 push ups
100 KB snatches 24/16kg

Strength:
Strict chest to bar pull up & handstand push up 3xmax.
L-sit 90 sec total.

Met Con:
For 20 mins complete:
3 back squats on even mins.
5 pull ups + 5 toes to bar on odd mins.

Strength:
Clean + f.squat + jerk 5×3

Met Con:
5 rds
20 KB swings 32/24kg
10m broad jumps
20 push ups
10m broad jumps