Strength:
Power clean 5,4,3,2,1

Met Con:
5 rds
10 box jumps 30/24”
5 single arm KB swinging C&J 32/24kg
5 single arm KB swinging C&J 32/24kg
10 chest to bar pull ups

Strength:
For 16 mins
5 oh squats on even mins
5 strict chest to bar on odd

Met Con:
150 push ups for time
*on the min 6 KB swings 32/24kg

Strength:
Hang snatch 5×2

Met Con:
12 min AMRAP
10 pull ups
20 sit ups
2 lengths lunge walk 25/15kg

Strength:
Muscle up 4×8

Met Con:
3 rds
1000m run
15 clean & jerks (any) 60/42.5kg

Strength:
Squat 10,8,6,4,2

Met Con:
8 min AMRAP
3 power snatch 50/35kg
3 ring dips
3 air squats
Then 6 of each
9 of each
etc…

Met Con:
In a team of 4 complete
5 rds
1000m row (250m each)
Pair A 20 synchro burpees
Pair B 20 synchro burpees
Pair A 15 synchro pull ups
Pair B 15 synchro pull ups
Pair A 10 synchro front squats 60/42.5kg
Pair B 10 synchro front squats 60/42.5kg

Gym closed

Strength:
For 16 mins
5 oh squats on even mins
5 strict chest to bar on odd

Met Con:
10 rds
6 toes to bar
9 burpees
40m farmers carry 2×32/24kg

Strength:
Hang snatch 5×2

Met Con:
10 squat cleans 60/40kg
20 handstand push ups
8 squat cleans 70/47.5kg
15 handstand push ups
6 squat cleans 80/55kg
10 handstand push ups
4 squat cleans 90/60kg
5 handstand push ups
2 squat cleans 100/65kg

Strength:
Muscle up 4×8

Met Con:
5 rds
400m run
20 thrusters 30/20kg
20 pull ups