Strength:
Floor press 5×3
Ring press outs 3×10

Met Con:
3 rds
25 pull ups
35 push ups
50 double unders

Strength:
6 sets of
Clean DL + power clean + hang clean + jerk

Met Con:
3 rds
20 oh lunges 50/35kg
15 knees to elbow

Gym closed

Strength:
Front squat 5×3

Met Con:
Nikki’s birrhday wod
15 min amrap
5 power cleans 70/47.5kg
7 ring dips
9 pull ups, scale jumping pull ups

Finisher:
50 reps partner abs

Met Con:
2 rds
100 double unders
1000m row
1 mile run

Strength:
5x Snatch pull + 2 hang snatches

Met Con:
3 rds
500m row
21 burpees
15 ring dips

Strength:
Floor press 5×3
Ring press outs 3×10

Met Con:
12 min amrap
7 thrusters 65/45kg
14 toes to bar
200m run

Strength:
6 sets of
Clean DL + power clean + hang clean + jerk

Met Con:
5 rds
20 Russian swings 32/24kg
20 jumping lunges
20 sit ups

Strength:
Front lever or Ice cream makers x5 sets

Met Con:
5 rds
Max reps stoh @3/4 body weight
Max reps chest to bar pull ups
2 mins rest

Gym closed