Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec

Met Con:
2 rds
800m run
5 wall climbs
20 pull ups
35 push ups
50 air squats

Strength:
5x Power snatch + squat snatch + hang snatch

Met Con:
5 rds
10 deadlifts 125/85kg
10 burpees

Strength:
Front Squat 5,3,1

Met Con:
10 rds
1 snatch 80/52.5kg
5 toes to bar
10 jump squats
5 handstand push ups (deficit if needed)

Strength:
Push press 6×3
Ab roll outs 3×10

Met Con:
In a pair complete
25 min AMRAP
12 Clusters (squat clean into thruster) 60/42.5kg
14 chest to bar pull ups
16 med ball sit up throws 20/14lbs

*Med ball sit up throws = holding the med ball sit up and throw the ball to you partner who is 1m away in front. They immediately throw it back for you to start you next rep.
**Split reps however needed.

Gym closed

Strength:
Strict chin ups 3x max reps
Strict toes to bar 3×10

Met Con:
In a pair complete 10 rds of:
10 power c&j 55/37.5kg
10 chest to bar pull ups
10 over the bar burpees
*change after each round

Met Con:
20 power cleans 60/42.5kg
Run 400m
20 wall balls
Run 400m
20 stoh 60/42.5kg
Run 400m
20 Burpees
Run 400m
20 chest to bar pull ups
Run 400m
20 box jumps 24/20”
Run 400m
20 DB squat Cleans 2x 22.5/15kg
Run 400m
20 toes to bar

Strength:
5x Power snatch + squat snatch + hang snatch

Met Con:
15,12,9,6,3
Squat cleans 60/42.5kg
Handstand push ups

Strength:
Front Squat 5,3,1

Met Con:
3 rds
400m run
21 Russian swings 32/24kg
12 ring dips

Strength:
Push press 6×3
Ab roll outs 3×10

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