Gym closed

Strength:
Muscle ups 3×5

Met Con:
Hero wod ‘Hotshots 19’
6 rs
30 air squats
19 power cleans 60/42.5kg
7 strict pull-ups
Run 400 meters

Strength:
Oh squat 5×3

Met Con:
5 rds
200m run
10 deadlifts 110/75kg
2 arms only rope climbs

Strength:
Side to side pull ups 3×10
Weighted ring dip 3×5

Met Con:
16 min AMRAP
8 toes to bar
12 push ups
16 box jumps 24/20″

Strength:
Snatch 5×3
Hang C&J + C&J x6
Squat 3×5

Stength:
Strict press 5×5
L-sit 5xmax

Met Con:
400m run
into
21,18,15,12,6,9,3
Pull ups
STOH 2×24/16kg
into
400m run

Strength:
Power clean 5×3

Met Con:
5 rds
5 power snatch
5 OH squats
5 burpees
rx=65/45kg

Gym closed

Strength:
Oh squat 5×3

Met Con:
50 box jumps 24/20”
50 ring dips
50 sit ups
50 deadlifts 60/40kg
50 sit ups
50 ring dips
50 box jumps

Strength:
Side to side pull ups 3×10
Weighted ring dip 3×5

Met Con:
3 rds
500m row
50 air squats
20 handstand push ups