Strength:
1xmax Deficit HS push ups
1xmax Strict HS push ups
1xmax Kipping HS push ups
Round the world 3×10

Met Con:
15,12,9
Chest to bar pull ups
strict press 2×24/16kg
row 750m
15,12,9
toes to bar
Bench press 2×28/20kg

Met Con:
25 walking lunges
20 chest to bar pull ups
50 box jumps 24/20″
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings 32/24kg
30 sit ups
20 hang squat cleans 2×20/12kg
25 back extensions
30 wall ball shots
5 rope climbs

Strength:
Pause back squat (3sec) heavy single
Then 3×5

Met Con:
30 squat snatch for time 60/40kg

Gym closed:

Met Con 1:
‘Viking Helen’ or ‘Helen’
3 rds
500m row or 400m run
21 kb swings 24/16kg
12 pull ups

Met Con 2:
3×10 power C&J, T&G, rest as needed between sets.

Strength:
Snatch 5×3
6 sets of clean pull + hang clean + C&J
OH squat 5rm
Deadlift 10 T&G reps

Strength:
1xmax Deficit HS push ups
1xmax Strict HS push ups
1xmax Kipping HS push ups
Round the world 3×10

Met Con:
12 min AMRAP
3 muscle ups
5 kb stoh 2×32/20kg
7 strict pull ups
9 dimond push ups

Met Con:
3 rds
1 mile run
30 ring dips
30 box jumps 24/20″
30 GHD sit ups

Strength:
Static front squat to a heavy single
then 3×5

Met Con:
12,9,6
Deadlift 140/95kg
Over the bar burpees
Chest to bar pull ups

Strength:
Press to a heavy single
then 3×5
Strict/weighted chest to bar pull up 3×6

Met Con:
750m row
into
4 rds
10 push press 60/40kg
10 toes to bar