Strength:
Ring dip + Chin up 5×12+12

Met Con:
24,21,18,15,12,9,6,3
Wall balls
KB swings 32/24kg
Sit ups

Strength:
Front squat 4×8

Met Con:
15,12,9
Box jump 30/24″
Power snatch 60/42.5kg

Conditioning:
In a pair complete
200m, 400m, 800, 400m, 200m runs
Both partners do each distance alternating in a relay fashion.

Met Con:
3 rds
15 STOH 65/45kg
15 V-sits

Strength:
Clean & Jerk 6×2

Met Con:
Open wod 19.4
3 rounds of:
10 snatches 43/29kg
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

12 min time cap.

Gym closed

Strength:
Snatch pull + hang snatch + snatch x5

Met Con:
100 wall balls
75 pull ups
50 burpees
25 c&j (any) 55/37.5kg

Strength:
Ring dip + Chin up 5×12+12

Met Con:
3 rds
10 power snatch 60/42.5kg
25 sit ups

Strength:
Front squat 4×8

Met Con:
3 rds
15 deadlifts 100/70kg
400m run
15 pull ups

Conditioning:
In a pair complete for a total distance
1 min on / 1 min off, rowing for 12 mins

Met Con:
30 Thrusters for time 70/47.5kg

Strength:
Clean & Jerk 6×2

Met Con:
In a pair complete
120 pull ups (split)
120 squats (synchro)
120 dips (split)
120 sit ups (synchro)
120 kB swings 32/24kg (split)