Strength:
Clean + front squat + jerk 5×2
Squat 3,3,3

Met Con:
500m row
30 burpees
30 push ups
30 wall balls
500m row

Strength:
Bar muscle up 5×5
* hold a 40 sec dish after each set

Met Con:
25 pull ups
15 thrusters 42.5/30kg
25 KB swings 32/24kg
15 thrusters
25 toes to bar
15 thrusters

Strength:
Deadlift 8×2 on the min

Met Con:
6 rds
200m plate Carry 20/10kg
12 ring dips
12 Box jumps 24/20″
12 Sumo deadlift high-pull 50/35kg

Strength:
For 16 mins complete
6 push press on even mins
6-12 toes to bar on odd

Met Con:
3 rds
10 dumbbell alt snatch 36/26
10 burpees
10 chest to bar pull ups

Strength:
Snatch from blocks 5×3

Met Con:
5 rds
Max back squat 1.5BW
Max floor press BW
Max skin the cats
2 mins rest

Strongman Sunday

Strength:
Clean + front squat + jerk 5×2
Squat 3,3,3

Met Con:
3 rds
50 double unders
25 KB swings 24/16kg
12 chest to bar pull ups

Strength:
Bar muscle up 5×5
* hold a 40 sec dish after each set

Met Con:
15 min AMRAP
5 KB clean & press (swinging) 2×32/24kg
1 length overhead lunge 20/10kg
12 toes to bar
1 length overhead lunge

Strength:
Sumo Deadlift 6×3
GHD sit up 3×10

Met Con:
5 rds
5 power snatches 60/40
5 overhead squats 60/40
5 weighted ring dips 28/12kg

Strength:
In a team of 4 achieve a total score for 5rm push press within 12 mins
Each team member must hold a 15 sec L-sit before each attempt.

Met Con:
200 pull ups
200 burpee over the box jumps
200 deadlifts 100/70kg
200 toes to bar
* Split your team into 2 pairs, 1 pair will work on the chipper while the other will complete a 400m run. Every time the running pair return the pairs change over.