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

Met Con:
3 rds
50 double unders
20 oh boxstep overs 25/15kg
20 burpees
20 pull ups

Strength:
1x max rope pull ups
1x max strict chest to bar pull ups
1x max strict pull ups
3x max strict ring dips

Met Con:
20 min AMRAP
5 toes to bar
10 wall balls 20/14lbs
15 sumo high pulls 28/20kg

Gym closed

Conditioning:
In a pair complete
Partner A 30 sec max shuttles
Partner B 30 sec max shuttles
Partner A 45 sec max shuttles
Partner B 45 sec max shuttles
Partner A 60 sec max shuttles
Partner B 60 sec max shuttles

Met Con:
In a pair complete
150 pull ups
150 KB swings 28/20kg
150 wall balls
150 med ball sit ups (75 each with the ball)

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

Met Con:
800m run
30 HSPU
12 deadlifts 120/80kg
400m run
20 HSPU
8 deadlifts
200m run
10 HSPU
4 deadlifts

Strength:
For 10 mins
2 cleans every 2 mins

Met Con:
21 squat snatches 40/30kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

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

Met Con:
5 rds
400m run
30 KB swings 24/16kg

Strength:
Strict ring dips 3x max

Met Con:
10 min AMRAP
6 Thrusters 50/35kg
9 pull ups
6 military burpees

Strength:
Snatch 3×3
Back squat 3×5

Met Con:
Pairs DT
10 rds
12 deadlifts
9 hand power cleans
6 STOH
rx 70/47.5kg

Gym closed