Gym Closed

Strength:
Front lever x3
Muscle complex
-1 bar muscle up + 1 bar dip + 1 bar pull ups
– 2 bar muscle ups + 2 bar dips + 2 pull ups
Then 3 of each etc…
L-sit hold 90 sec total

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

Strength:
For 16 mins complete
5 squats on even mins
5 hollow pull ups on odd (change grip every set, over/under/mix/mix)

Met Con:
800m run
15 muscle ups
800m run

Strength:
Hang snatch 3,3,2,2,1,1
Power clean 4×3

Met Con:
3 rds
20 burpee box jumps 24/20″
20 pull ups

Met Con:
Title Fight Gone Bad
5 rds
1 min prowler push 60/40kg
1 min DB bench press 2×28/16kg
1 min ball over shoulder 60/40kg
1 min rope walks
1 min shuttles
1 min rest

Strength:
Front Squat 8×2
Strict toes to bar 3×10

Met Con:
30 Double unders
30 thrusters 40/20kg
10 over the bar burpees
30 double unders
20 thrusters 50/30kg
20 over the bar burpees
30 double unders
10 thrusters 60/40kg
30 over the bar burpees

12 min cap

Strength:
2 cleans + 2 jerks x5
KB/DB press 3×5

Met Con:
30,20,10,20,30
KB swings 32/24kg
sit ups
wall balls

Gym Closed

Strength:
For 16 mins complete
5 squats on even mins
5 hollow pull ups on odd (change grip every set, over/under/mix/mix)

Met Con:
21,15,9
Deadlift 140/95kg
Strict handstand push ups

Strength:
Hang snatch 3,3,2,2,1,1
Power clean 4×3

Met Con:
9,7,5
Thruster 75/50kg
Muscle ups