Strength:
Muscle up 3×10
Ab sequence x3

Met Con:
3 rds of 1 min on each station
KB C&J 2×24/16
Burpees
Sit ups
Ring rows
Squat thrusts
Rest

Strength:
Snatch 5×3
Clean & jerk 6×2
Squat 3×5

Strength:
Floor press 5×5
Wide ring rows 3×15

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

Met Con:
‘Badger’
3 rds
30 squats cleans 45/30kg
800m run
30 pull ups

Strength:
For 20 mins
5 power snatch on even mins
30 sec wall handstand on odd

Met Con:
Sprint chipper
500m row
20 push press 50/35kg
20 toes to bar
20 burpees

Strength:
Using 80% of you 1rm C&J
On min 1 complete 1 C&J
On min 2 complete 1 clean + 1 front squat + 1 jerk
On min 3 complete 1 clean + 2 front squats + 1 jerk
etc…..

Met Con:
12 rds
6 chest to bar pull ups
9 push ups
12 russian KB swings 32/24kg

Gym closed

Strength:
Weighted dips 5×5
Kipping toes to bar 21,15,9 or strict TTB 3×10

Met Con:
CFT twins Em & Leah’s birthday wod
In a pair complete
6 rds
6 deadlifts 135/85kg
6 muscle ups
Into
6 rds
20 box jumps 24/20″
20 pull ups
Into
40 squat cleans 65/45kg
Reps can be split in any way.

Strength:
Clean & Jerk 6×2

Met Con:
10 power snatch 60/40kg
20 ring dips
10 squat snatch 60/40kg
20 ring dips
10 oh squat 60/40kg
20 ring dips

Strength:
Turkish get up 3×3 on each arm
Strict chest to bar pull up 3×5-10

Met Con:
25 min amrap
50 toes to bar
50 wall balls
50 alt KB snatch 24/16kg
50 double unders