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:
3 rds
500m row
20 toes to bar
2 lengths KB front lunge 2×24/16kg

Gym Closed

Met Con:
30 min AMRAP
15 KB C&J 2×32/24kg
30 Toes to Bar
45 Box Jumps 24/20″
15 Muscle ups
30 KB/DB Push Press 2×24/16kg
45 Double unders
15 KB goblet squats 36/28kg
30 Pull ups
45 Burpees

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

Met Con:
5 rds
1 min shuttle sprints
1 min KB swings 32/24kg
1 min push ups
1 min rest

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

Met Con:
21,15,9
Overhead squats 45/30kg
Pull ups

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:
In a pair complete in a relay
500m row
400m row
300m row
200m row
100m row
Each team member completes each distance before moving onto
The next. Monitor must be reset each time.

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:
12 min AMRAP
5 deadlifts 130/85kg
10 toes to bar
15 wall balls

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

Met Con:
5 rds
20 ring dips
14 thrusters 60/40kg

Gym Closed

Strength:
Front lever 5×5-10 sec holds
Muscle up 3×8 (beginner 3×8 strict C2B pull ups + 8 ring dips)

Met Con:
Open wod 11.6
7 min AMRAP
3 thrusters 45/30kg
3 C2B pull ups
6,6
9,9 etc