Strength:
Front squat 5×3
Bar muscle up 3xmax

Met Con:
alternating tabata for 8 intervals on each exercise
row
toes to bar

Met Con:
Hero wod Andy
25 thrusters 52.5/35kg
50 box jumps 24/20″
75 deadlifts 52.5/35kg
1.5 mile run
75 deadlifts
50 box jumps
25 thrusters

Strength:
3x 3 power snatch + 3-5 oh squats

Met Con:
From Monsters vs Masters
In a pair complete 2rds
400m ball carry 30/20kg
60 DB snatches 22.5/15kg
60 Med ball sit ups 20/14lbs
60 syncro squats

Strength:
Muscle up 3xmax
Gut buster 50reps

Met Con:
3 rds
50 air squats
15 strict handstand push ups
10 double kb cleans 2×32/24kg

Strength:
5x 2 cleans + 2 jerks

Met Con:
12,9,6,3
Muscle ups
Thruster 70/47.5kg

Gym closed

Strength:
Front squat 5×3

Met Con:
In a team of 3
120 pull ups
120 burpee box jumps
120 kb swings 32/24kg
120 toes to bar

Strength:
Bar muscle up 3xmax

Met Con:
Hero wod ‘Viola’
20 min AMRAP
400m run
11 power snatches 42.5/30kg
17 pull ups
13 power cleans 42.5/30kg

Strength:
Oh squat 3×5
Power snatch 3×3

Met Con:
400m run
Into
25,15,10
Pull ups
Burpees
Into
400m run

Strength:
Muscle up 3xmax
Gut buster 50reps

Met Con:
5 rds
15 db deadlifts
10 db thrusters
10 db oh lunges
Rx 2×22.5/15kg