Open Gym

Strength:
Hang snatch 5×2
Push press 3rm

Met Con:
800m run
30 cleans (squat) 60/40kg
800m run

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

Met Con:
5 rds
5 muscle ups
5 deficit handstand push ups
2 lengths KB front lunge 2x24kg

Strength:
Squat 5×5
Bench 5×5

Met Con:
8 min Amrap
9 deadlifts 140/95
12 box jumps 24/20″
15 pull ups

Strength:
Back Levers 10 mins
Handstands 10 mins

Met Con:
In pairs complete
1000m row (non working partner holds the bar in front rack)
50 hang power cleans 70/47.5kg
50 toes to bar (non working partner bear crawls 2 lengths before change over)
1000m row (non working partner holds the bar in front rack)
50 toes to bar (non working partner bear crawls 2 lengths before change over)
50 hang power cleans 70/47.5kg
1000m row (non working partner holds the bar in front rack)

Reps are split between the pair.

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

Met Con:
‘Fran’
21,15,9
Thrusters
Pull ups

Strength:
Muscle up 4×5-10 (2 bar & 2 ring)
Partner abs 20,20,20,20

Strength Met Con:
for 20 mins complete
5 ball to shoulder on even mins
5 strict press on odd mins

Strongman Sunday

Speed:
500m row

Met Con:
100 OH Lunges 55/37.5kg
* perform 10 strict pull ups every time you lower/drop the bar.

Finisher:
50 strict sit ups

Strength:
Squat 5×5
Bench 5×5

Met Con:
3 rds
7 deadlifts 150/105kg
21 pull ups