Strength:
Ring dip 3×5
Front lever 3x holds

Met Con:
1000m run
50 hang squat cleans 2×15/10kg
30 dips

Strength:
3x max strict pull up + side to side
50x gut busters

Met Con:
3 rds
20 alt DB snatch 22.5/15kg
16 dips
12 toes to bar

Strength:
5x 2 cleans + 1 jerk

Met Con:
10 power snatch
10 thrusters
10 power c&j
rx = 60/42.5kg

Strength:
3x 1 length of oh lunge + front lunge + back lunge

Met Con:
3 rds
400m run
50 KB swings 24/16kg
25 push ups

Strength:
Ring Y outs 3×10
Strict chin up 3x max

Met Con:
10 min AMRAP
10 OH squats 40/30kg
10 toes to bar

Gym closed

Open wod 20.3:

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Weight 1: 102.5/70kg
Weight 2: 143/93kg

Strength:
Ring dip 3×5
Front lever 3x holds

Strength:
3x max strict pull ups + side to side
50x gut busters

Met Con:
10 rds
3 squat cleans 85/55kg
7 toes to bar

Strength:
5×2 snatch

Met Con:
20 STOH 60/40kg
40 double unders
15 STOH
30 double unders
10 STOH
20 double unders

With a running clock.

Met Con 1:
40 cal row
into
5 rds
7 thrusters 50/35kg
7 Toes to bar
7 burpees

5 Minutes Rest

Met Con 2: Prem’s Birthday WOD

Metcon:
5 strict ring muscle ups
5 snatch (squat) 50/35kg
22 pull ups
41 box steps overs 22.5/15kg
200 double unders