Gym closed

Strength:
Overhead squat 5×3

Met Con:
16 min Amrap
6 stoh 60/42.5kg
6 burpees
6 box jumps 30/24”

On completion you have 4 mins to establish a 1rm power clean.

Strength:
Muscle up 3x max

Met Con:
3 rds
400m run
50 DB alternate snatch 22.5/15kg
25 pull ups

Strength:
On the min for 10 mins 1 bear complex

Met Con:
3 rds
10 Hang C&J 55/37.5
15 Front squats
20 T2B

Strength:
3x 12 strict pull ups + 10 strict hspu

Met Con:
3 rds of 45 sec on each exercise with a 15 sec change over.
Burpees
Med ball twist sits ups 20/14lbs
Ring rows
Box jumps 24/20”
Sit ups
Push ups
kB swings 28/20kg
Alternate v sits
Thrusters 2×22.5/15kg

Strength:
Clean 5,3,1,3,5

Met Con:
6 rds
6 squat snatch 55/37.5kg
8 ring dips

Strength:
Weighted ring rows 3 X 10 (feet on the box)

Workout as a team of 2, split reps as required:

Met Con:
At 00:00, complete 2 rounds for time of:
60 Calorie row
30 Devils press 15/10kg

At 15:00, complete 2 rounds for time of:
60 Calorie row
30 Dumbbell Curtis P’s 15/10kg
*Curtis P = hang power clean, lunge each leg (front rack), push press

At 30:00, complete 10 minute AMRAP of:
60 Calorie row
30 Devils press
30 Dumbbell Curtis P’s

Gym closed

Strength:
Muscle up 3x max

Met Con:
With a partner – 10 rounds EACH of:
10 Thrusters 45/30kg
10/8 Calorie Bike or 15/12 Calorie Row
– One partner completes one full round works while other partner rests.

Strength:
On the min for 10 mins 1 bear complex

Met Con:
20 min AMRAP
6 ring dips
9 box jumps 24/20″
12 russian swings 36/28kg