Met Con:
10 rds
5 handstand push ups
10 pull ups
5 thrusters 70/47.5kg

Finisher:
Tababta sit ups

Gym closed

Gym closed

Strengrh:
On the min for 10 mins complete
3 speed front squats
then
Power snatch 6×3

Met Con:
Richard’s Birthday wod
42,29,8
Wall balls
Deadlifts 80/55kg
Push ups

Strength:
Weighted muscle up 1xmax
Strict muscle up 1xmax
Kipping muscle ups 1xmax
Push press 3×6

Met Con:
20 min AMRAP
5 strict handstand push ups
10 pull ups
15 sit ups
400m run
2 rds
5 strict handstand push ups
10 pull ups
15 sit ups
400m run
3 rds….etc…

Strength:
Squat 5×5

Met Con:
Snatch DT
5 rds
12 snatch grip deadlifts
9 hang power snatch
6 oh squats
Rx=60/40kg

Met Con:
5 rds
5 rope climbs
20 ring dips
25 v sits
30 kb swings 24/16kg
2 mins rest

Strength:
Clean 6×2
Squat 5rm

Met Con:
9,7,5
Man maker 2×24/16kg
Burpee pull ups

Strength:
1 jerk + 5 handstand push ups 6 sets
GHD sit ups 3×15

Met Con:
15 min AMRAP
5 kb C&J 2×32/24kg
1 length bear crawl
12 chest to bar pull ups
1 length broad jumps

Gym closed