Met Con:
2 rds
25 sumo high pulls 32/24kg
250m row
25 pull ups
250m row
25 deadlifts 90/60kg
250m row
25 wall balls
250m row
25 goblet squats 28/20kg
250m row
25 handstand push ups
250m row

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

Met Con:
3 rds
10 C&J 50/35kg
15 toes to bar
20 box jumps 24/20″

Gym closed

Strength:
Work on a strength of your choice.
Advised 5x Snatch pull + hang snatch + snatch

Met Con:
Tailored 16.1
20 minute AMRAP
1 length overhead lunge 2×16/12kg
8 burpees
1 length overhead lunge
8 chest to bar pull ups

Strength:
Front lever 5×5 sec holds
Press 3×6

Met Con:
Annie
50,40,30,20,10
Double unders
Sit ups

Finished:
Max push ups in 1 minute

Strength:
Deadlift 5×5
Strict pull up 3×15

Met Con:
4 rds
15 toes to bar
2 lengths db/KB lunges 2×24/16kg
10 burpees

Conditioning:
800m run

Met Con:
5 rds
12 db/KB snatch 36/26kg
9 floor press 90/60kg
6 muscle ups (bar or ring)

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

Met Con:
6 min AMRAP
2 power snatches
2 overhead squats
4 power snatches
4 overhead squats
6,6/8,8..etc…
Rx=60/40kg

Strength:
4x 1 rope climbs + 3 Turkish get ups

Met Con:
20 min AMRAP
5 strict handstand push ups
10 pull ups
15 sit ups

Gym closed