Strength:
Squat 3×8

Met Con:
Gary’s birthday wod
22 calorie row
7 chest bar
19 deadlifts 150kg /100kg
69 wall balls
50 stoh 50/35kg

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

Met Con:
50 cal row
50 push ups
50 pull ups
50 air squats
50 push press 2×22.5/15kg
50 ring rows
50 wall balls
50 sumo high pulls 28/20kg
50 double unders

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

Met Con:
5 rds
10 chest to bar pull ups
20 sit ups
30m oh lunge 25/15kg

Strength:
Front Squat 5,3,1

Met Con:
3 rds
20 Burpees
15 Toes to bar
10 DB c&j (any) 2×22.5/15kg

Strength:
Push press 6×3

Met Con:
15 min amrap
5 dips
10 box jumps 24/20”
15 kB swings 24/16kg

Strength:
Squat 3×8

Met Con:
5 rds
400m
20 pull ups
2 mins rest

Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
15 deadlifts 70/47.5kg
15 front squats 70/47.5kg
15 stoh 70/47.5kg
12 deadlifts 80/52.5kg
12 front squats 80/52.5kg
12 stoh 80/52.5kg
9 deadlifts 90/60kg
9 front squats 9060kg
9 stoh 90/60kg

Gym closed

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

Met Con:
1 lap of the field
50 burpees
30 kB swinging c&j 2×24/16kg
1 lap of the field
30 kB swinging c&j 2×24/16kg
50 burpees
1 lap of the field

Strength:
Front Squat 5,3,1

Met Con:
8 rds
10 pull ups
5 thrusters 70/47.5kg