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

Met Con:
3 rds
400m run
15 burpees
5 muscle ups

Strength:
Power jerk 3×3
Strict press 1x max at 3/4 bw

Met Con:
15 min amrap
6 chest to bar pull ups
9 oh squats 50/35kg
12 knee to chest sit ups

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

Met Con:
21,18,15,12,9,6,3
Wall balls
Sumo high pulls 32/24kg
*200m run between each round

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

Met Con:
1000m row
50 push ups
40 over the box jumps 24/20”
30 pistol squats
20 v-sits
10 muscle ups

Strength:
Hang snatch 5×2

Met Con:
5 rds
10 deadlifts 110/75kg
10 pull ups
10 burpees

Gym closed

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

Met Con:
16 min amrap
5 Turkish get ups L 24/16kg
10 pull ups
5 Turkish get ups R 24/16kg
10 box jumps 30/24”

Strength:
Power jerk 3×3
Strict press 1x max at 3/4 bw

Met Con:
3 rds
21 wall balls
15 ring dips
9 squat snatch 50/35kg

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

Met Con:
24 pull ups
4 lengths oh lunge 2×16/12kg
21 pull ups
3 lengths oh lunge
15 pull ups
2 lengths oh lunge
9 pull ups
1 lengths oh lunge

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

Met Con:
3 rds
9 handstand push ups
12 ring dips
15 push ups
25 sit ups