Strength:
Back squat + ring dip 3×6+12

Met Con:
3 rds
8 strict handstand push ups
15 Oh squats 50/35kg
15 toes to bar

Gym closed

Strength:
Strict handstand push up 3×8
Kipping chest to bar 21,15,9

Met Con:
‘Nancy’
5 rds
400m run
15 oh squats 42.5/30kg

Met Con:
100 pull ups
100 wall balls
100 Russian swings 28/20kg
100 sit ups

Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd

Met Con:
3 rds
10 squat cleans 70/47.5kg
10 KB stoh 2×32/24kg

Strength:
Oh lunge 3×12
Weighted pull up 3×5

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

Strength:
Back squat + ring dip 3×6+12

Met Con:
21,15,9
Deadlifts 120/85kg
Burpee box jumps 24/20″

Strength:
Snatch 3×3

Met Con:
Rich & Claires leaving wod
5 rds
400m run
5 muscle ups
5 power cleans 80/50kg

Gym closed

Met Con:
4 rds
800m run
15 pull ups
30 sumo deadlift high pulls 32/24
15 push ups
30 wall balls