Strength:
Back Levers – 10 mins
Handstands – 10 mins

Met Con:
7 Rds
250m Row
12 Toes to Bar
6 Strict Handstand Push Ups

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

Met Con:
In a pair achieve a total score/reps for:
1 min push press 60/40, partner A
1 min push press 60/40, partner B
1 min ring rows A
1 min ring rows B
1 min front lunge 60/40 A
1 min front lunge 60/40 B
1 min burpees A
1 min burpees B
1 min deadlifts 100/60 A
1 min deadlifts 100/60 B

Partners can change the bar weights whilst the other is on the burpees.

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

Met Con:
25 wall balls
Into
21,15,9
Power cleans 60/40kg
Ring dips
Into
25 wall balls

Strength:
Hang snatch 5×2
Push press 3rm

Met Con:
‘Helen’
3 rds
400m run
21 KB swings 24/16kg
12 pull ups

Strongman Sunday

Strength:
Squat 5×5
Bench 5×5

Met Con:
20 thrusters 50/35kg
30 toes to bar
40 GTOH 50/35kg
50 burpees to plate
60 cal row

Strength:
Back levers 10 mins
Handstands 10 mins

Met Con:
17 min AMRAP
40 burpees
30 snatches 30/20kg
30 burpees
30 snatches 60/35kg
20 burpees
30 snatches 75/45kg
10 burpees
30 snatches 95/55kg

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

Met Con:
3 rds
30 cal row
20 pistols
10 floor press 100/60kg

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

Met Con:
In a team of 4, broken into 2 pairs complete:
200 wall balls
200 pull ups
200 DB/KB GTOH 2×24/16 (any style)
* one pair works on the met con while the other does a 400m run. Change over after each run.

Strength:
Hang snatch 5×2
Push press 3rm

Met Con:
15 min AMRAP
10 overhead squats 50/35kg
1 legless rope climb
10 marine push ups
10 toes to bar