Conditioning:
3x800m runs, 2 mins rest between

Met Con:
On the min for 16 mins
3+ muscle ups on even
10 front lunges on odd

Strength:
Clean & Jerk 6×2

Met Con:
5 rds
10 deadlifts 110/75kg
12 ring dips

Strength:
Handstand push up + L sit 5×6+20sec

Met Con:
Adam’s Birthday wod
43 kB swings 32/24kg
26 burpee over the box jumps 24/20”
2 mile run
76 pull ups

Strength:
Snatch pull + hang snatch + snatch x5
Power clean 5×3

Met Con:
21,15,9
Stoh 65/42.5kg
Toes to bar
Hang power cleans 65/42,5kg

Strength:
Ring dip + Chin up 5×12+12

Met Con:
19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Gym closed

Conditioning:
3 rds
400m run
20 burpees
400m run
2 mins rest

Met Con:
Alternating for 16 mins
3 power snatch on even mins
10 chest to bar on odd mins

Strength:
Clean & Jerk 6×2

Met Con:
100 double unders
10 muscle ups
80 double unders
8 muscle ups
60 double unders
6 muscle ups
40 double unders
4 muscle ups
20 double unders
2 muscle ups

Strength:
Handstand push up + L sit 5×6+20sec

Met Con:
8 rds
3 squat cleans 90/60kg
15 push ups

Strength:
Snatch pull + hang snatch + snatch x5
Power clean 5×3

Met Con:
Working in a pair complete 3 rds each (alternating)
3x 5,8,12m shuttles