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

Met Con:
10 ball to shoulder 75/40kg
2 lengths oh lunge 25/15kg
8 ball to shoulder
2 lengths oh lunge
6 ball to shoulder
2 lengths oh lunge
4 ball to shoulder
2 lengths oh lunge
2 ball to shoulder
2 lengths oh lunge

Strength:
Hang snatch 5×2
Push press 3rm

Met Con:
3 rds
10 power clean & jerk 70/45kg
15 ring dips

Strength:
Strict pull up 3xmax

Met Con 1:
In a team of 4 each complete a 500m row. The monitor must be reset for each team member.

Met Con 2:
In your team complete a 22 min AMRAP of:
200m run
20 KB swings 32/24kg
20 push ups
20 oh squats 40/30kg
20 pull ups
20 lunge steps (first 20 of 200m)

Team members set off when the person in front completes the run.
Members cannot start an exercise until that station is free. Members can overtake each other between exercises or on the lunges & run.

Strength:
Squat 5×5
Bench 5×5

Met Con:
3 rds
400m run
21 toes to bar
12 strict handstand push ups

Strength:
Back levers 10 mins
Handstands 10 mins

Met Con:
21 pull ups
9 snatches (squat) 60/40kg
15 pull ups
7 snatches
9 pull ups
5 snatches

Strongman Sunday

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

Met Con:
10-1
Deadlift 120/80kg
KB stoh 2×32/20kg

Strength:
Hang snatch 5×2
Push press 3rm

Met Con:
Grindy
10 C&J 60/40kg
5 rds of cindy
10 C&J
5 rds of cindy
10 C&J

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

Met Con:
12 min AMRAP
3 power snatches 50/35kg
3 toes to bar
3 burpees
6,6,6
9,9,9..etc

Strength:
Squat 5×5
Bench 5×5

Met Con:
Strength in depth Q1
In pairs
42,30,18
Stoh 50/35kg
Box jump overs 24/20″