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

Met Con:
400m run
20 chest to bar pull ups
400m run

Strength:
L rope climb 5×2

Met Con:
3x 5 min AMRAP’s with 1 min rest between:
1: 6 toes to bar + 10 box jumps 24/20”
2: 10 push press 2×24/16kg + 10 v-sits
3: 10 kb swings 28/20kg + 10 burpees

Strength:
Clean 5×3

Met Con:
3 rds
12 deadlifts
6 hang power snatch
6 oh squats
Rx 65/45kg

Strength:
Strict handstand push up 3xmax

Met Con:
15,12,9,6,3
Dumbbell hang C&J 2×22.5/15kg
Weighted pull ups 10/5kg

Gym closed

Met Con:
18.4 (9 min time cap)
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set.

Scaled:
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

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

Met Con:
In a pair complete 2000m row (250 splits)

Strength:
L rope climb 5×2

Met Con:
3x 5 min amrap’s with 1 min rest between
1: 6 chest to bar + 10 pistol squats
2: 10 push ups + 10 sit ups then 20+20, 30+30 etc
3: 10 wall balls + 10 burpees

Strength:
Clean 5×3

Met Con:
3 rds
400m run
15 hang power cleans 50/35kg
15 STOH 50/35kg

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

Met Con:
5 rds
10 front squats 65/45kg
15 toes to bar
20 push ups