Strength & Speed:
Strict pull up 3xmax
500m row

Met Con:
5,4,3,2,1,2,3,4,5
Deadlifts 160/105
Deficit handstand push ups

Strongman Sunday

Strength:
Back levers 10 mins
Handstands 10 mins

Met Con 1:
Prowler race
8 lengths 50/30kg

Met Con 2:
‘Annie’
50,40,30,20,10
Double unders
Sit ups

Strength:
2 cleans + 2 jerks x3
1 clean + 5 front squats x3

Met Con:
4x 400m run
2 mins rest

Strength:
Muscle up 4×5-10 (2 bar & 2 ring)
GHD Sit up 3×10

Met Con:
For quality
20,15,10,5
20 strict pull ups
20 strict ring dips
20 gut busters

Strength:
Hang snatch 5×2
Push press 3rm

Met Con:
In a pair complete 100 squat clean thrusters 65/45kg
*on the min both complete 5 burpees

Strength & Speed:
Strict pull up 3xmax
500m row

Met Con:
7 rds
7 deadlifts 140/95kg
7 box jumps 30/24″
7 chest to bar pull ups

Strength:
Squat 5×5
Bench 5×5

Met Con:
3 rds
50 KB swings 24/16kg
35 sit ups
20 STOH 50/35kg

Strongman Sunday

Strength:
2 cleans + 2 jerks x3
1 clean + 5 front squats x3

Met Con:
400m run
3 rds
– 15 burpees
– 15 chest to bar pull ups
400m run