Strength:
Straight leg deadlift 5×5
Strict chest to bar pull up 3×8

Met Con:
‘Helen’
3 rds
400m run
21 KB swings 24/16kg
12 pull ups

Strength:
3x 5 strict muscle ups + max strict toes to ring/bar

Met Con:
Jackie
1000m row
50 thrusters 20/15
30 pull ups

Strength:
Squat 5×3
*perform 5 strict handstand push ups after each set, use deficit if needed.

Met Con:
‘Diane’
21,15,9
Deadlifts 100/70kg
Handstand push ups

Conditioning:
In a pair complete a relay of 4 200m runs (2 each)

Met Con:
Filthy fifty
50 Box jumps 24/20″
50 Jumping pull ups
50 Kettlebell swings 20/12kg
50 Walking Lunges
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

Strength:
Snatch 2 on the min for 8 mins
4 mins change over
Clean + front squat + jerk on the min for 8 mins

Met Con:
15,12,9
Ball to shoulder 60/40kg
Chest to bar pull ups

Strength:
Push press 3×5
Partner abs

Met Con:
‘Nasty girls’
3 rds
50 air squats
7 muscle ups
10 hang power cleans 60/40kg

Gym closed

Strength:
3x 5 strict muscle ups + max strict toes to ring/bar

Met Con:
Fran
21,15,9
Thrusters 42.5/30kg
Pull ups

Strength:
Squat 5×3
*perform 5 strict handstand push ups after each set, use deficit if needed.

Met Con:
15 min AMRAP
15 KB swings 28/20kg
1 length burpee broad jumps
15 ring rows
1 length burpee broad jumps

Conditioning:
Tabata double unders (4 mins)

Met Con:
4 rds
5 deadlifts
5 power clean & jerk
5 front squats
200m run
15 push ups
15 toes to bar
200m run
Rx 60/40kg