Strength:
Squat 5×5 + 5-10 Strict Pull Ups after each set

Met Con:
3x800m Run with 3 mins rest in between

Strength:
5×5 Strict Handstand Push Ups + 10 Ring Rows
4×30 sec Dish, 30sec rest

Met Con:
12 Rounds
6 Strict Dips
9 Squat Thrusts
12 Wall Balls

Strength:
2 Snatch Pulls + 1 Hang Snatch x 5
Clean and Jerk 5×2
Front Squat 3×5

Strength:
Strict Muscle Up 5×5
Partner Leg Lifts

Met Con:
3 Rounds
20 Toes to Bar
5 Power Snatch 70kg/47.5kg
Into 800m Run

Strength:
Skin the Cat 3×5

Met Con:
7 Rounds
7 KB Thrusters
7 Muscle Ups
7 Dead Lifts 140kg/95kg
7 Deficit Handstand Push Ups

Strength:
Squat 5×5 + 5-10 Strict Pull Ups after each Set

Met Con:
12,10,8,6,4,2
Power Snatch 50kg/35kg
Over Head Lunges 50kg/35kg

Strength:
5×5 Strict HSPU + 10 Ring Rows
4 x 30 Sec Dish Hold, 30 Sec Rest

Met Con:
9,7,5
Slam Ball 75/50
Muscle Ups

Strength Only:
2 Snatch Pulls + 1 Hang Snatch x5
Clean and Jerk 5×2
Front Squat 3×5

Strength:
Strict Muscle Ups 5×5
Partner Leg Lifts

Met Con:
18 Min AMRAP
5 Power Cleans 65kg/45kg
10 TTB
15 Wall Balls

Strength:
Skin the Cat 3×5

Met Con:
30 Min AMRAP
Row 500m/450m
3 Muscle Ups
5 Back Squats 100kg/65kg
5 Strict Handstand Push Ups