Strength:
Front lever or Ice cream makers x5 sets

Met Con:
6 min amrap
10 Burpees
10 Toes to bar
10 Ring dips

Finisher:
Dish hold 4×30 sec

Strength:
Front squat 3rm

Met Con:
Super human games final qualifier
Part A: mins 0-10
Row 1.6km + amrap cleans 50/35kg
Rest up to 13 mins
Part B: mins 13-20
Row 800m + amrap front squats 50/35kg
Rest up to 23 mins
Part C: mins 23/27
Row 500m + amrap gtoh 50/35kg

Met Con:
200 double unders
Into
5 rds
20 wall balls 30/20lb
20 chest to bar
20 box jumps 24/20″
20 dumbbell snatch 22.5/15
Into
200 double unders

Strength:
5x Snatch pull + 2 hang snatches

Met Con:
10-1
Squat clean 60/40kg
Deficit handstand push ups

Gym closed

Gym closed

Strength:
Front lever or Ice cream makers x5 sets

Met Con:
In 18 mins complete
21,18,15,12,9,6,3
Wall ball
Stoh 50/35kg
Kb swing 24/16
Then
In the time remaining front rack lunges 50/35kg

Strength:
Front squat 5×3

Met Con:
30 deadlifts 100/70
200m run
20 deadlifts
200m run
10 deadlifts
200m run

Met Con:
3 rds
1000m run
30 DB squat cleans 2×22.5/15
30 pull ups
30 handstand push ups

Strength:
5x Snatch pull + 2 hang snatches

Met Con:
6 min AMRAP
3 thrusters 40/30kg
3 over the bar burpees
6,6
9,9 etc..