Gym closed

Strength:
Jerk 5×2
Ring dip 3×15

Met Con:
In a pair complete 12 rds (alternating) of:
6 squat cleans
5 front squats
4 stoh
rx=75/50kg

BB/CF Cycling:
3×10 power snatch
3×15 chest to bar pull ups

Met Con:
5x 3 min AMRAP’s with 1 min rest between
1: 400m run + max push ups
2: 400m run + max sit ups
3: 400m run + max ring rows
4: 400m run + max kb swings 24/16kg
5: 400m run + max burpees

Strength:
C&J 5×2
OH squat 3×5

Met Con:
3 rds
7 squat snatch 60/40kg
15 ring dips

Strength:
Strict press 5×5

Met Con:
5 rds
20 wall balls
10 power cleans 75/50kg
5 muscle ups

BB/CF Cycling:
3×10 squat cleans
3×20 pull ups

Met Con:
5 rds
10 back squats 100/65kg
300m row

Strength:
Snatch 5×3
Squat 3×5

Met Con:
21,18,15,12,9,6,3
KB swings 32/24kg
Sit ups
Push ups

Gym closed

BB/CF cycling:
3×10 power snatch
3×15 chest to bar pull ups

Met Con:
3 rds
400m run
20 toes to bar
10 power C&J 50/35kg

Strength:
Clean & Jerk 5×2
OH squat 3×5

Met Con:
21,15,9
Hang squat clean 60/40kg
Ring dips