Strength:
Sumo DL to a heavy single
Then 3×5 @80%

Met Con:
7 min AMRAP
50 double unders
10 oh squats 60/40kg

Strength:
Rope climb 5x 2-3 climbs (use suitable scaling/method)
Strict HSPU 3×5 (use deficit if needed)

Met Con:
4 rds
200m farmers carry 2×22.5/15kg
20 plate push ups
12 strict pull ups

Gym closed

Strength:
On the min for 10 mins
1 snatch + 1 hang snatch

Met Con:
4 rds
15 Power cleans 60/40kg
15 dips
400m run

Met Con:
For time:
13 squat snatches 70/47.5kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans 70/47.5kg

Strength:
Front lever 5×5 sec holds
Strict muscle up 3×5

Met Con:
21,15,9
Power snatch 50/35kg
Ring dips

Strength:
Back squat to a heavy single
Back squat 3×5@80% of above

Met Con:
12 min amrap
5 kb push press 2×28/20kg
10 kb front lunge 2×28/20kg
15 pull ups

Strength:
Rope climb 5x 2-3 climbs (use suitable scaling/method)
Strict HSPU 3×5 (use deficit if needed)

Met Con:
3 rds
40 box jumps 24/20″
20 toes to bar
20 dips

Strength:
5x 2 cleans + 1 jerk

Met Con:
3 rds
12 deadlifts 140/95kg
9 muscle ups

Gym closed