Strength:
Muscle up 3xmax
Bularian ring dip 5×5

Met Con:
50,35,20
Burpees
Pull ups
Sit ups

Strength:
Squat 2,2,2,2,2

Met Con:
30,20,10
Wall balls
Pull ups
*bear crawl between stations

Met Con:
For 20 mins complete
3 deadlifts on even mins
5 muscle ups on odd mins

Finisher:
Planks

Strength:
Power clean 5×3

Met Con:
Katie’s birthday wod
100 double unders
90 walking lunges 10/5kg
80 pull ups
70 over the box jumps 24/20″
60 KB snatches 24/16kg
50 push ups
40 ring rows
30 burpees
20 Ghd sit ups
10 Turkish get ups 24/16kg

Strength:
Thruster or push press 5,4,3,2,1
Single arm row 3×5 each arm

Met Con:
3 rds
500m row
12 thrusters 40/30kg
20 med ball slams

Strength:
Hang power snatch 3×5
Clean 3,3,3,2,2,2

Met Con:
3 rds
12 deadlifts 140/95kg
15 ring dips

Gym closed

Strength:
Squat 2,2,2,2,2

Met Con:
Partner ‘Hammer’
In a pair complete 10 rds (alternating)
5 power cleans
10 front squats
5 jerks
20 pull ups
rx=60/40kg

Met Con:
10 box jumps 42/30″
10 bar muscle ups
20 kettlebell snatches 24/16kg
20 one legged squats, alternating
30 toes to bars
30 overhead squats 40/30kg
40 GHD sit ups
40 medicine ball cleans 20/14lb
50 burpees
50 double unders

Strength:
Power clean 5×3
Strict pull up 3xmax

Met Con:
League of legends wod 4
8 min AMRAP
8 kb swings 32/24kg
10 hand release push ups
12 air squats
Then
2 min AMRAP
Double unders