Strength:
Snatch 5×3
Clean & Jerk 7×1

Met Con:
3 rds
20 burpees
20 pull ups

Strength:
Pistol squat tech
Ring dip 3xmax
Partner Med ball sit ups

Met Con:
AMRAP in 8 minutes of:
8 deadlifts 100/70kg
16 wall ball shots 9/6kg 10/9ft
16 box jumps 24/20″

Strength:
Log clean + 2 STOH x5
Weighted pull ups 5×5

Met Con:
In a pair complete
3 rds
30 stoh 70/45kg
8 lengths farmers 140/90 (alt every 2 lengths)
400m run (both run)

Strength:
Snatch + OH squat x6
Power Clean + hang clean x5

Met Con:
‘Elizabeth’
21,15,9
Cleans 60/40kg
Ring dips

Strength:
Muscle up 3xmax
Kipping toes to bar technique
Ab sequence x3

Met Con:
3 rds
400m row
25 sit ups
25 push ups
25 pull ups

Strongman Sunday

Strength:
Snatch 5×3
Clean & Jerk 7×1

Met Con:
Death by burpees
(multiples of 2)

Strength:
Pistol squat tech
Ring dip 3xmax
Partner Med ball sit ups

Met Con:
15 min AMRAP
9 deadlifts 100/65kg
12 push ups
15 box jumps 24/20″

Strength:
Log clean + 2 STOH x5
Weighted pull ups 5×5

Met Con:
10-1
Squat 100/65kg
Strict KB stoh 2×24/16

Strength:
Snatch + OH squat x6
Clean 5×3

Met Con:
alternating rds in a pair complete:
10 rds
200m row
7 power snatches 50/35kg
14 pull ups