Strength:
Jerk 3rm
Weighted pull up 3×6

Met Con:
20,18,16,14,12,10,8,6,4,2
push ups
toes to bar
sumo high pulls 32/24kg

Met Con:
6 rds
5 muscle ups (bar or rings)
10 c&j 60/40 (unbroken)
30 double unders
2 mins rest

Strength:
Snatch 3×3
Clean + front squat + jerk 4×2

Met Con:
3 rds
15 front squats 65/45
15 chest to bar pull ups

Strength:
Press 5×5
Strict toes to bar 3×10

Met Con:
5 rds
10 hang power cleans 90/60kg
20 ring dips

Conditioning:
2x 800m run or row with 3 mins rest between

Met Con:
‘Mary’
20 min AMRAP
5 handstand push ups
10 pistols
15 pull ups

Strength:
OH squat 5×5
SLDL 3×5

Met Con:
50 burpee over the box carries 2×24/16kg

Gym closed

Met Con:
6 rds
6 thrusters (unbroken) 75/50kg
12 over the bar burpees
3 ball to shoulder 75/50kg
1 mins rest

Finisher:
2 mins total L-sit

Strength:
Snatch 3×3
Clean + front squat + jerk 4×2

Met Con:
2 rds
50 wall balls
30 pull ups
10 power cleans 80/55kg

Strength:
Press 5×5
Strict toes to bar 3×10

Met Con:
5 rds
5 muscle ups
10 KB c&j 2×28/20kg