Strength:
Speed DL 12×2 every 30 sec

Met Con:
21,18,15,12,9,6,3
Ring rows
V sits
*10 oh lunges after each round 60/40kg

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

Met Con:
9,7,5
stoh 80/52.5kg
Front squat 80/52.5
Muscle up (or 15,12,9 chest to bar)

Met Con:
‘Mary’
20 min AMRAP
5 HSPU
10 pistol squats
15 pull ups

Finisher:
Coaches ab circuit

Gym closed

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

Met Con:
10 min AMRAP
10 over the bar burpees
10 power snatch 50/35kg
10 oh squats 50/35kg

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

Met Con:
‘Jackie’
Row 1000m
50 thrusters 20/15kg
30 pull ups

Strength:
5 sets of 2 hang cleans + 1 jerk
Speed DL 12×2 every 30 sec

Met Con:
5 rds
5 muscle ups
12 pistol squats

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

Met Con:
5 rds
10 DB/KB squat cleans 2×22.5/15
20 sit ups

Met Con:
3 rds of 1 min on each station
Wall balls
Russian swings 36/28kg
Box jumps 24/20″
Dips
Burpees
Rest

Finisher:
Partner abs

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

Met Con:
3 rds
400m run
20 pull ups
10 power C&J 60/40kg
1 minute rest