Strength:
Deadlift 5×10

Met Con:
3 rds
500m row
21 goblet squats 32/24kg
12 toes to bar

Strength:
Strict Press 5×8

Met Con:
5 rds
20 wall balls 20/14lbs
15 push ups
10 chest to bar pull ups

Strength:
Clean + front squat + jerk 5×2

Met Con:
50 single arm KB C&J
50 v sits
50 single arm KB snatches
50 med ball twists (both sides = 1)
50 KB swings
50 sit ups
Rx = 24/16kg

Gym closed

Strength:
3 x 10 ring rows + 3 x max strict dips

Metcon:
50 burpees
40 Toes to bar
30 STOH 2x24kg/16kg
20 Pull ups
10 wall walks

Strength:
3 x 3 Jerk

Met Con:
800m run
21 thrusters 42.5/30kg
21 pull ups
800m row
21 power snatch 42.5/30kg
21 dips
800m assault bike
21 hang squat cleans 42.5/30kg
21 toes to bar

Strength:
Snatch 3×3

Metcon:
30,20,10
Floor Press 70 / 47.5kg
KB Swings 32/24kg

Strength:
Barbell Z Press 3 x 10

Met Con:
In a pair complete 6 rounds (3 rounds each)
400m run
21 KB swings 32/24kg
12 Chest to bar pull ups
*Alternate after each complete round

Strength:
Front Squat 3 x 6

Met Con:
5 rounds
6 Power Snatch
6 OH Squats
RX = 60 / 42.5kg

Strength:
5 x 10 handstand holds + 10 x 1 Wall walks

3 rounds

Durante Core

Met Con:
6 min AMRAP
3 Deadlifts 100 / 70kg
3 KB STOH 2×28/20kg
6 Deadlifts
6 STOH
9 Deadlifts
9 STOH etc…