Met Con:
In a pair complete 6 mins on each exercise. Only 1 partner will work at a time swapping every 30 seconds.
Hang power clean 65/45kg
Knees to chest sit ups
Sumo DL high pulls 65/45kg
Sit ups
Front squat 65/45kg

Strength:
On the min for 10 mins
5 strict hspu + 5 chest to bar

Met Con:
800m run
35 ring rows
15 push press 70/47.5kg
400m run
25 ring rows
10 push press
200m run
15 ring rows
5 push press

Strength:
Clean + front squat + jerk 5×2

Met Con:
12 min AMRAP
10 oh squats 42.5/30kg
10 push ups
10 toes to bar

Gym closed

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
22.5kg/15kg – 24″/20″

Strength:
Farmers walk 5×10-10m
Ring row 3×15

Met Con:
50,40,30,20,10
Double unders
Sit ups
Press ups

Met Con:
30 min on a clock
1 mile run
into an amarap of
20 deadlifts 125/82.5kg
20 wall balls
20 double KB cleans 2×32/24kg
20 burpees
20 push ups
20 pull ups

Strength:
Arms only rope climb x5
Front lever hold x5
CF Cycling:
3x 20 box jumps

Met Con:
20 min AMRAP
2 muscle ups (or 5 chest to bar)
7 handstand push ups
12 KB swings 32/24kg

Strength:
Bear complex 5×1
1 clean + 5 front squat x3
Floor press 3×5
SLDL 3×5
Weighted Pull up 3×5

Strength:
2,4,6,8,10 back squat
*10 chest to bar pull ups after each set

Met Con:
15 power snatches 60/40kg
21 handstand push ups
12 power snatch
15 hspu
9 power snatch
9 hspu