Strength:
Every 2 mins for 5 sets complete
2 Front squats + 1 Jerk

Met Con:
10-1
Power cleans 65/45kg
Handstand push ups (scaled use regular push ups)

Strength:
3×5 skin the cats + max ring pull ups

Met Con:
15 min AMRAP
6 STOH 2×32/24kg
12 pull ups
18 russian swings 32/24kg

Strength:
Snatch 5×3
Strict toes to bar 3×10

Met Con:
30 thrusters for time 65/45kg
*on the min 4 over the bar burpees

Strength:
Push press 5×3
Strict pull up 3xmax

Met Con:
In a pair complete
8 rds (alternating)
500m row
18 ring dips
18 box jumps 24/20″

Strength:
SLDL 5×5

Met Con:
5 rds
5 back squats 120/80kg
5 ring muscle ups

Strength:
Front lever 5x 3 out and ins

Met Con:
21,18,15,12,9,6,3
STOH 50/35kg
Toes to bar
*each round starts with a 200m run

Gym closed

Strength:
3×5 skin the cats + max ring pull ups

Met Con:
20 min AMRAP
6 chest to bar pull ups
8 push ups
10 OH squats 40/30kg
*on minutes 0,5,10&15 complete 150m run

Strength:
Snatch 5×3

Met Con:
100 KB swings 28/20kg
100 OH lunges 25/15kg
100 gut busters
1000m row

Strength:
Push press 5×3
Strict pull up 3xmax

Met Con:
25,20,15,10,5
Wall balls 30/20lbs
Toes to bar
*30 double unders after each round