Strength:
Strict pull up 3xmax
Strict ring dip 3xmax
L-sit 3xmax

Met Con:
5 rds
400m run
12 front lunges 60/40kg
20 push ups

Strength:
Back squat to a 5rm

Met Con:
In a team of 4 complete the following in a 10 min time cap:
60 snatches 60/40kg.
AMRAP calorie row.
AMRAP toes to bar.

Score 1= snatches time
Score 2= total AMRAP score
*all exercises can performed at once and rotated as needed.

Strength:
Muscle up 3xmax
Deficit hspu 3xmax

Met Con:
3 rds
10 oh squats 60/40kg
20 pull ups
40 double unders

Gym closed

Strength:
5x Snatch pull + 2 hang snatches

Met Con:
‘Cindy’
20 min AMRAP
5 pull ups
10 push ups
15 squats

or

‘Mary’
5 HSPU
10 pistol squats
15 pull ups

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

Met Con:
10-1
Ring dips
Sumo DL high pulls 50/35kg

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

Met Con:
30 Squat snatch for time 60/40kg

Strength:
Front lever or Ice cream makers x5 + 5 strict pull ups after each set (use weight if needed).

Met Con:
24,18,12
KB cleans 2×28/20kg
Ring dips

Strength:
Front squat 5×3

Met Con:
15 min AMRAP
5 KB STOH 2×32/24kg
10 KB front lunges 2×32/24kg
15 toes to bar

Met Con:
5 rds
400m row
35 wall balls
25 KB swings 32/24kg
15 pull ups