Met Con 1:
15,12,9
Muscle ups
Thrusters 60/42.5kg

Met Con 2:
15,12,9
Deficit HSPU
Deadlift 120kg

Strength:
Snatch balance 3×3
Front squat 3×3

Met Con:
16 min AMRAP
6 squat cleans 60/42.5kg
6 burpee box jumps 24/20″
6 chest to bar pull ups

Strength:
Skin the cat 3×5
Back lever x3 holds
Strict pull up 3xmax

Met Con:
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses 22.5/15kg
40 double-unders

Strength:
For 10 mins
2 hang snatch on even mins
5 pull ups + 10 push ups + 5 toes to bar on odd

For 10 mins
2 back squats on even mins
2 rope climbs on odd

Finisher:
Choose either row, bike, double unders
30 sec on / 30 sec rest for 6 intervals

Gym closed

Strength:
Power clean & jerk 6×2

Met Con:
Prem’s Birthday wod.
800m run
78 double unders
10 stoh 60/40
22 pull ups
40 box step overs with 1 db (22.5, 15) 24/20
22 push ups
10 hang power cleans 60/40
78 du
800m run
Punishment of Gary’s choice if anyone beats him.

Strength:
Strict muscle up 5×5

Met Con:
21,18,15,12,9,6,3
Pull ups
Push ups
V-sits

Strength:
Snatch balance 3×3
Front squat 3×3

Met Con:
4 rds
20 squat cleans 50/35kg
800m run

Strength:
Skin the cat 3×5
Back lever x3 holds

Met Con:
Tabata circuit 20 sec work / 10 sec rest for 8 sets
Push jerk
1 min rest
Pull ups
1 min rest
Push ups
1 min rest
Hang power snatch

Strength:
For 10 mins
2 hang snatch on even mins
5 pull ups + 10 push ups + 5 toes to bar on odd

For 10 mins
2 back squats on even mins
2 rope climbs on odd

FInisher:
Choose either row, bike, double unders
30 sec on / 30 sec rest for 6 intervals