Strength:
For 16 mins complete
3 front squats on even mins
5-10 strict pull ups on odd

Met Con:
1 mile run

Met Con:
5 rds
20 chest to bar pull ups
20 power C&J 50/35kg
20 wall balls
rest 3 mins

Gym closed

Strength:
Clean 5×3
Med ball abs

Met Con:
3 rds
20 KB swings 32/24kg
5 wall climbs

Strength:
Press 5,5,5
Push press 3,3,3
Jerk 1,1,1

Met Con:
10 rds
5 strict handstand push ups
10 pull ups
15 sit ups

Strength:
Snatch 5×3

Met Con:
In a team of 3 complete 1500m row
Into every team member completing 4 rds of:
10 front squats 60/40kg
10 burpees
10 ring dips
Into
Team 1500m row

Strength:
For 16 mins complete
3 front squats in even mins
5-10 strict pull ups on odd

Met Con:
NWK Stand Alone Series event 2
50 wall balls
40 KB swings 24/20kg
30 box jumps 24/20″
20 burpees
10 muscle ups

Met Con:
10-1
Deadlift 140/95kg
Push press 2×32/24kg
Box jump 30/24″
Strict toes to bar

Strength:
Squat 3,3,3,2,2

Met Con:
10 min AMRAP
6 power snatch 50/35kg
9 pull ups
12 push ups

Gym closed