Gym closed

Strength:
Thrusters 5×3

Met Con:
20,18,16,14,12,10,8,6,4,2
Pull ups
Med ball cleans
Single arm stoh 28/20kg (reps split between arms)

Strength:
Ring Y outs 3×10
Strict chin ups 3x max

Met Con:
In a pair complete
160 cal row
100 burpee over the box jumps 24/20″
40 power cleans 60/40kg

Met Con 1:
3 rds
15 power cleans 60/42.5kg
15 dips

rest

Met Con 2:
3 rds
20 wall balls
20 Toes to bar

Strength:
Press 5×5
Bent over row 5×5

Met Con:
3 rds
1 min burpees
1 min sit ups
1 min hang cleans 2×22.5/15kg
1 min squat thrusts
1 min plank

Strength:
Squat 5,3,1,3,5

Met Con:
21,15,9
DB thrusters 2x 22.5/15kg
Pull ups

Strength:
Hang power snatch 3 on the min for 10 mins

Met Con:
4 rds
25 chest to bar pull ups
25 v-sits
25 wall balls

Strength:
weighted pull up 5×5
GHD sit up 5×10 (use weight if needed)

Met Con:
20 min Amrap
6 toes to bar
8 push ups
10 KB swings 32/24kg

Gym closed

Strength:
Hang clean 10 mins to get a 3rm

Met Con:
Towers birthday wod
Twin (2) Rounds for time

50 strict press @ 50kg
24 Hang power Clean @50kg
11 Front squat @ 80kg (use same bar load it to 80kg)
19 strict pull ups
68 med ball sit ups
50 calorie row

Finish with
2 rope climbs

RX – Each partner has to do half the reps each.

Strength:
Press 5×5
Bent over row 5×5

Met Con:
5 rds
5 muscle ups
10 V-sits
15 wall balls