Strength:
Strict handstand push up 3xmax

Met Con:
10 Muscle ups
50 KB swings 24/16kg
8 muscle ups
40 KB swings
6 muscle ups
30 KB swings
4 muscle ups
20 KB swings
2 muscle ups
10 KB swings

Strength:
6x snatch pull + hang snatch + snatch

Met Con:
15 min AMRAP pairs wod
alternating rds
10 front squats 75/50kg
10 box jumps 30/24″
150m row

Strength:
Weighted ring row + strict dips 4×8+max

Met Con:
8 min AMRAP
5 stoh 70/47.5kg
5 oh squats 70/47.5kg
10 chest to bar pull ups

Strength:
Squat 5,3,1
Press 5,3,1

Met Con:
Adam’s Birthday wod
800m run
24 KB swings 32/24kg
42 sit ups
24 OH lunges 1×22.5/15kg
42 box jumps 24/20″
24 pull ups
800m run

Strength:
Clean 5×3

Met Con:
18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15kg
14 / 12-cal. row

Strength:
Strict handstand push up 3xmax
Strict chest to bar 3xmax

Met Con:
21 Thrusters 50/35kg
9 rope climbs
15 thrusters
6 rope climbs
9 thrusters
3 rope climbs

Strength:
6x snatch pull + hang snatch + snatch

Met Con:
100 KB swings 32/24kg
100 sit ups
100 box jumps 24/20″
100 med ball russian twists 20/14lbs

Strength:
Weighted ring row + strict dips 4×8+max

Met Con:
30,20,10
Wall balls 30/20lbs
Chest to bar pull ups

Strength:
Squat 5,4,3,2,1
Press 5,4,3,2,1

Met Con:
10-1
Power clean 65/45kg
Floor press 65/45kg

Strength:
L-rope climb 5×2

Met Con:
5 rds
30 double unders
15 toes to bar
8 strict handstand push ups