Strength:
Pistol squat 3×10 each leg
Floor press 3×10

Met Con:
‘Fran’
21,15,9
Thrusters 42.5/30kg
Pull ups

Strength:
10 mins handstand practice.
L pull up 5×5+

Met Con:
1000m row
50 sit ups
40 pull ups
30 goblet squats 28/20kg
20 dips
10 alternating KB C&J 32/24kg

Strength:
Deadlift 5,3,1

Met Con:
8 min AMRAP
10 KB swings 32/24kg
10 Push ups

Strength:
Snatch + hang snatch + 2 oh squats x5 sets

Met Con:
3 rds
400m run
21 STOH 50/35kg
12 toes to bar

Strength:
10 mins Frog stand / planche progressions.
Hanging around the worlds 3×10

Met Con:
150 wall balls
*On the min 8 chest to bar pull ups

Strength:
Hang power clean 5×5

Met Con:
15,12,9
Burpee pull ups
Deadlifts 130/85kg

Gym closed

Strength:
10 mins handstand practice.
L pull up 5×5+ Or 5x L sit holds

Met Con
3 rds
15 burpees
30 sit ups
45 wall balls

Strength:
Squat 5,3,1

Met Con:
100 pull ups
100 double unders
100 push ups
100 double unders

Strength:
Snatch + hang snatch x5

Met Con:
In a team of 4 complete a 4000m Row