Strength:
Muscle ups 4×5-10, 2 bar + 2 rings
Strict handstand push up 3xmax

Met Con:
1 mile run
100 pull ups
1 mile run

Strength:
Front squat 6×4
Snatch 6×2

Met Con:
Interval squat cleans
12,10,8,6,4,2,max 70/47.5kg

Strength:
Planche progression 4×15 sec hold
Handstand hold 4×15 sec
Planche push + pistol squat 3×5 of each
L-sit 3xmax hold

Met Con:
20 min AMRAP
3 muscle ups
5 DB bench press 2×40/24kg
10 toes to bar
20 air squats

Strength:
Banded Deadlift 8×2
Dish sequence x3

Met Con:
3x 5 min AMRAP with 2 mins rest between
1: 8 hang power cleans & jerk 60/40g & 8 strict ring dips
2: 15 KB swings 32/24kg & 15 box jumps 24/20″
3: 3 wall walks & 25 sit ups

Strength:
Power snatch 4×3
Clean pull + h.clean + jerk x5
Back squat 3×3

Met Con:
15,12,9
KB thruster 2×24/16 (KB’s cannot rest on top of the shoulders)
Chest to bar pull ups

Gym closed

Strength:
Muscle ups 4×5-10, 2 bar + 2 rings
Strict handstand push up 3xmax

Met Con:
5 rds
1 min max bear complex 70/47.5kg
1 min rest
1 min plank (changing positions)
1 min rest

Strength:
Front squat 6×4
Snatch 6×2

Met Con:
5 rds
5 bench press
5 power cleans
Go as heavy as possible.

Strength:
Planche progression 4×15 sec hold
Handstand hold 4×15 sec
Planche push + pistol squat 3×5 of each
L-sit 3xmax hold

Met Con:
2 rds
500m row
400m run

Strength:
Banded Deadlift 8×2
Dish sequence x3

Met Con:
20 muscle ups
30 handstand push ups
40 pull ups
50 sit ups
100 double unders