Strength:
Snatch 3×3
Back squat 3×5

Met Con:
30,20,10
KB swings 32/24kg
Burpees

Met Con:
9,7,5
Muscle ups
Deadlifts 150/100kg

Conditioning:
3x 800m runs
3 mins rest between

Strength:
Strict HSPU 3xmax
Strict toes to bar 3×10

Met Con:
500m row
into
3 rds
10 thrusters 60/42.5kg
15 pull ups
into
50 double unders

Gym closed

Strength:
Push Press 3,3,3
Power jerk 3,3,3
Split jerk 3,3,3

Met Con:
21,15,9
Deadlifts 110/75kg
Burpees

Strength:
1x max rope pull ups
1x max strict chest to bar pull ups
1x max strict pull ups
Ring dip 3x max

Met Con:
100 wall balls
100 ring rows
100 over the box step ups 20/15
100 push ups

Strength:
Snatch 3×3
Back squat 3×5

Met Con:
3 rds
50 box jumps 24/20″
25 toes to bar
12 strict handstnad push ups

Conditioning:
In a team of 3 complete on the rower
2400m in intervals of 400m

Met Con:
8 min AMRAP
3 Thrusters 50/35kg
3 chest to bar pull ups
6 & 6
9 & 9
12 & 12
etc

Strength:
Strict HSPU 3xmax
Strict toes to bar 3×10

Met Con:
21 STOH 60/40kg
42 double unders
42 russian swings 32/24kg
15 STOH
30 double unders
30 russian swings
9 STOH
18 double unders
18 russian swings

Strength:
For 10 mins
2 cleans every 2 mins

Met Con:
50 back squats 60/40kg
50 pull ups
35 front squats 60/40kg
35 pull ups
20 OH squats 60/40kg
20 pull ups