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

Met Con:
3 rds
400m run
10 C&J (any) 60/42.5kg

Strength:
Power snatch 3 on the min for 10 mins

Met Con:
100 double unders
80 DB snatch 22.5/15kg
60 push ups
40 wall balls
20 chest to bar pull ups

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

Met Con:
21,15,9
Burpee box jumps 24/20″
Toes to bar

Strength:
Thrusters 5×3

Met Con:
15,12,9,6,3
Chest to bar pull ups
Deadlifts 120/80kg
Handstand push ups

Gym closed

Strength:
Oh lunge 4×10

Met Con:
3 rds of 1 min on each station
•L sit hang (scale so you hang for as much of the min as possible)
•Burpees
•Sumo high pulls 32/24kg
•Gecko push ups (knee to elbow)
•Jumping lunges
•Rest

Met Con:
10-1
Strict press 60/40kg
Strict pull up
Front squat 80/50kg

Strength:
Weighted dips 5×5

Met Con:
5 rds
18 box jumps 24/20”
15 push press 2×24/16kg
12 toes to bar

Strength:
Clean 5×3
Jerk 6×2
Deadlift 3×5
GHD sit up 3×15

Met Con:
Bull
2 rds
200 Double unders
50 Overhead squats 60/42.5kg
50 Pull-ups
Run 1 mile