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

Met Con:
3 rds
15 chest to bar pull ups
15 ring dips

Met Con:
5 rds
400m run
3 snatches (squat) 70/47.5kg
12 toes to bar
7 cleans (squat) 70/47.5kg

Gym closed

Strength:
Front squat 6×4
Snatch 6×2

Met Con:
21 cleans (squat) 60/40kg
21 ring dips
15 thrusters 60/40kg
15 chest to bar pull ups
9 power snatch 60/40kg
9 strict handstand push ups

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:
500m row
into
5 rds
10 stoh 60/40kg
10 chest to bar pull ups
into
500m row

Strength:
Banded Deadlift 8×2
Dish sequence x3

Met Con:
Pairs wod
10 rounds
5 unbroken power cleans 80/57.5kg
3 shuttle sprints
12 squat thrusts
*alternate rounds

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

Met Con:
In a pair complete
3 min AMRAP
STOH 70/47.5kg

Met Con:
100 double unders
50 chest to bar pull ups
50 box jumps 24/20″
50 push ups
1 mile run
50 push ups
50 box jumps
50 chest to bar pull ups
100 double unders

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

Met Con:
‘French throwdown sprint chipper’
50 double unders
40 toes to bar
30 snatches (any) 35/25kg
20 oh squats 35/25kg

Gym Closed