Strength:
Squat 5×3
Push press 3×6

Met Con:
1 rd DT
-12 deadlifts
-9 hang power cleans
-6 STOH
21 pull ups
1 rd DT
15 chest to bar pull ups
1 rd DT
9 weighted pull ups 20/5kg

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

Met Con:
3 rds
400m run
21 thrusters 40/30kg
90 sec rest

Strength:
Pause snatch 6×2
Deadlift 5rm

Met Con:
‘Wall ball Isabel’
1 min wall balls
1 min Isabel
1 min wall balls
1 min Isabel
etc…..
Until you complete 30 Snatches (any style) 60/40kg

Strength:
Rope climb x5 (use different variations ie legless, l-sit, regular etc)
Strict toes to bar 3×10
Strict handstand push up 3×5 (use deficit if needed)

Met Con:
Pairs wod
150 pull ups
150 DB snatches 32/20kg
150 med ball sit ups
150 oh squats 45/30kg
* at the start & every 5 mins complete 4 lengths wheel barrow walk.

Strength:
Hang power clean 5×4
Split Jerk 6×2

Met Con:
10 min AMRAP
3 front squats 100/60kg
50 double unders
3 burpee bar muscle ups
50 double unders
* bar taken from floor

Strength:
Front Lever 5×3 out & in’s + 5 sec holds
Chest to rings pull ups 4×8

Met Con:
40 handstand push ups
into
10,8,6,4,2
-Deadlifts 120/75kg
-Burpees
into
40 toes to bar
into
2,4,6,8,10
-Deadlifts
-Burpees

Open Gym

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

Met Con:
3 rds
20 KB swings 32/24kg
20 burpees

Strength:
Pause snatch 6×2
Deadlift 5rm

Met Con:
‘Killer Grace’
10 log C&J 60/40kg
10 KB C&J 2×32/20kg
10 Barbell C&J 60/40kg

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:
100 double unders
21 front squats 50/35
21 push press 50/35
100 double unders
15 front squats
15 push press
100 double unders
9 front squats
9 push press