Strength:
Jerk 3×3

Met Con:
20 min amrap
3 legless rope climbs (9 chest to bar pull ups if you cannot perform legless rope climbs)
5 deadlifts 150/100kg
7 strict handstand push ups

Strength:
Hang clean 4×3
Squat 5×5

Met Con:
30 KB C&J 2×32/24kg

Gym closed

Conditioning:
1 min max shuttle sprints

Met Con:
50,35,20
Pull ups
KB swings 28/20kg
Sit ups
Oh squats 40/27.5kg

Strength:
Strict muscle up 3xmax
Push press 3,3,3,3,3

Met Con:
500m row
Into
21,15,9
handstand push ups
toes to bar
Into
500m row

Strength:
2 Snatches on the min for 8 mins
4 mins rest/prep for cleans
2 Cleans in the min for 8 mins

Met Con:
5 rds
5 deadlifts 130/85kg
10 burpees

Strength:
Jerk 3×3
Weighted pull ups + deficit hspu 3×5+5

Met Con:
10 rope climbs
20 toes to bar
30 burpee over the box jumps 24/20″
40 pull ups
50 wall balls

Strength:
Power snatch 5×3
Front squat 4×4

Met Con:
3 rds
15 hang cleans 60/40kg
20 push ups

Conditioning:
1000m row
100 double unders
1000m run

Met Con:
3rds
10 KB squat snatch (R) 24/16kg
5 muscle ups
10 KB squat snatch (L) 24/16kg
5 muscle ups

Gym closed