Strength:
Snatch 3×3

Met Con:
20 min amrap
6 chest to bar pull ups
9 push ups
12 OH over the box step ups 1×15/10kg 24/20″

Strength:
Z press 3×10

Met Con:
Pairs wod
12 rds (6 each)
6 power cleans 75/50kg
200m run
6 over the bar burpees
*alternate after each complete round.

Strength:
Front squat 3×6

Met Con:
15,12,9
Thrusters 60/42.5kg
Toes to bar

Strength:
5 x 10 Handstand hold + 10 x 1 wall walks

3 rounds of Durante Core

Met Con:
4 rounds
20 DB Deadlifts 2 x 22.5 / 15kg
15 DB Push ups

Strength:
3 x max strict pull ups

3 x max strict ring dips

Met Con:
30 Power snatch 60/42.5kg

*on the min including the first 5 over the bar burpees

Strength:
3 x 3 Jerk

Met Con:
15 min AMRAP

3 L Turkish get ups 24/16kg

3 R Turkish get ups 24/16kg

10 pull ups

10 dips

Strength:
Z press 3×10

Met Con:
In a pair complete
160 pull ups
160 KB swings 24/16kg
160 double unders
160 OH squats 42.5/30kg

Strength:
Front squat 3×6

Met Con:
10-1
Deadlift 1.5x body weight
Ring push ups (feet the height of the rings)
Front lunge 2×24/16kg (perfoming both legs counts as 1 rep)

Strength:
5x 10 sec Handstand hold + 10x 1 wall walks
3 rounds of Durante core

Met Con:
5 rds
10 OH Squat 50 / 35kg
10 C2B

Strength:
3 x max strict pull ups

3 x max strict ring dips

Met Con:
3 rds
50 Box Jumps 24/20
25 Push ups
15 Toes to Bar