Strength:
Skin the cat 3×5
Muscle up into max ring dips x3

Met Con:
In a pair complete
20 min AMRAP
400m run (both run)
40 Burpee over the box jumps 23/20″
40 Swinging KB C&J 2×24/16kg
40 Push ups
4 rope climbs
*only one working at a time, divide as needed.

Strength:
Pause snatch 6×2
Deadlift 5rm

Met Con:
3 power snatches 70/50kg
15 front squats 70/50kg
15 chest to bar pull ups
3 power snatches
12 front squats
12 chest to bar pull ups
3 power snatches
9 front squats
9 chest to bar pull ups

Strength:
Rope climb x10 (use different variations ie legless, l-sit, regular etc)
Strict toes to bar 3×10
Strict handstand push up 5×5 (use deficit if needed)

Met Con:
‘Nasty Girls’
3rds
50 squats
7 muscle ups
10 hang power cleans 60/40kg

Gym closed

Strength:
Front Lever 5×5-10sec holds
Chest to rings pull ups 4×8

Met Con:
3 min AMRAP
20 calorie Row
30 Wallballs
20 Toes to bar
30 Box jumps 24/20″
20 Sumo deadlit high pull 32/24kg KB
30 Burpees
20 Shoulder to overhead 60/40kg
1 min REST
6 min AMRAP of the above
1 min REST
1 rd or 12 min AMRAP (which ever is first)

Strength:
Squat 5×3
Push press 3×6

Met Con:
3 rds
400m run
15 OH squats 40/30kg
15 toes to bar

Strength:
Skin the cat 3×5
Muscle up into max ring dips x3

Met Con:
‘Grace’
30 clean & jerks 60/40

Strength:
Pause snatch 6×2
Deadlift 5rm

Met Con:
In a team of 3 each complete in a relay
4 rds
2 lengths prowler push 60/40kg
10 chest bar pull ups

Team member 1 will complete all 4 rds before 2 starts and so on.

Strength:
Rope climb x10 (use different variations ie legless, l-sit, regular etc)
Strict toes to bar 3×10
Strict handstand push up 5×5 (use deficit if needed)

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

Strength:
Hang power clean 5×4
Front squat 4×4

Met Con:
50,35,20
Double unders
KB swings 24/16kg
Push ups
Pull ups