Strength:
Front squat 5,3,1,3,5

Met Con:
100 wall balls
100 pull ups
100 builder push ups
100 db power snatch 22.5/15kg

Strength:
Snatch 5×1
Weighted pull up 3×5

Met Con:
3 rds
20 oh lunges 25/15kg
15 pull ups
10 hang squat clean thrusters 50/35kg

Strength:
Press + ring row 5×5+10

Met Con:
3 rds
1 min max back squats 80/55kg
1 min rest
1 min max toes to bar
1 min rest
1 min max KB swings 36/28kg
1 min rest
1 min max push ups
1 min rest

Met Con:
1 mile run
30 clean & jerks (any style) 80/55kg
800m run
50 chest to bar pull ups
400m run
70 wall balls

Strength:
Clean & Jerk 5×1

Met Con:
15 min AMRAP
3 rope climbs (or 9 CtB)
6 burpee box jumps 30/24″
9 hanstand push ups

Strength:
3x max strict chest to bar + strict dips
L-sit 60 sec total

Met Con:
21,15,9
Deadlift 100/70kg
Thruster 2×24/16kg KB’s

Gym closed

Met Con:
10 rds
9 thrusters 43/29kg
35 double unders

CF cycling:
21,15,9 pull ups, rest as needed between sets.

Finisher:
50 strict sit ups

Met Con 1:
In a pair complete:
60 deadlifts 120/85kg
12 rope climbs
40 deadlifts
8 rope climbs
20 deadlifts
6 rope climbs
* reps are split between pair.
** no working partner must be in a plank while the other does the deadlifts.
*** no working partner must be in a wall squat hold while the other does the rope climbs.

Met Con 2:
In a relay (alternating rounds) each perform 21,15,9 of:
Toes to bar
Push press 2×22.5/15kg

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

Met Con:
‘Kelly’
5 rds
400m run
30 box jumps 24/20″
30 wall balls