Event 8:
12 strict handstand push-ups
15 back squats 100/65kg
20 burpees
9 strict handstand push-ups
18 front squats 90/60kg
20 burpees
6 strict handstand push-ups
21 overhead squats 70/50kg
20 burpees

Event 9:
40 box jumps 30/24″
20 slam ball cleans 60/40kg

Event 6:
A)2 mins to achieve a max total handstand
B)5x shuttle sprint
C)6 lengths farmers carry

Event 7:
3 rds
400m run
2 rope climbs
40 Russian KB swings 32/24kg
10 chest to bar pull ups

Event 4:
Clean pyramid
10 cleans (squat) 60/40kg
8 cleans 70/45kg
6 cleans 80/50kg
4 cleans 90/55kg
2 cleans 100/60kg

Event 5:
DT
5 rds
12 deadlifts
9 hang cleans
6 stoh
Rx 70/47.5kg

Event 3:
Murph
1 mile run
Into 5 rds of
20 pull ups
40 push ups
60 air squats
Into
1 mile run

Week at the games:
Event 1:
Deadlift ladder

Event 2:
75 wall balls 20/14lbs
50 med ball sit ups
200m med ball carry

Gym closed

Strength:
Snatch 3×3
2 cleans + 2 jerks x5

Met Con:
30 ball to shoulder 60/40kg
15 muscle ups
30 KB thrusters 2×24/16kg

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

Met Con:
3 rds
50 box jumps 24/20″
20 KB swings 28/20kg
15 ring dips

Met Con:
‘Bull’
2 rds
200 double unders
50 oh squats 60/40kg
50 pull ups
1 mile run

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

Met Con:
In a pair complete
6x400m runs (3 each)