Strength:
Squat 3×8

Met Con:
4 rds
400m
15 toes to bar
15 deadlifts 90/60kg

Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
For 24 minutes
Min 1 = 45 sec med ball sit ups
Min 2 = 45 sec burpees
Min 3 = 45 sec dish hold
Min 4 = 45 sec KB swings 28/20kg
Repeat until the time runs out.

Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec

Met Con:
12 min AMRAP
6 squat cleans 60/42.5
6 chest to bar pull ups
6 stoh 2x 32/24kg

On completion of the met con achieve a max 5rm DL within 3 mins (15 mins on the running clock including the amrap).

Gym closed

Strength:
Front Squat 5,3,1

Met Con:
DT
5 rds
12 deadlifts
9 hang power cleans
6 stoh
rx 70/47.5kg

Strength:
Push press 6×3

Met Con:
For 25 mins complete
Min 1 45 sec wall balls
Min 2 45 sec alt KB C&J (swinging) 28/20kg
Min 3 45 sec pull ups
Min 4 45 sec box jumps 24/20″
Min 5 45 sec plank
cycle through until the time runs out

Strength:
Squat 3×8

Met Con:
5 rds
200m run
15 KB swings 32/24kg
10 handstand push ups

Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
7 rds
7 squat cleans 60/42.5kg
7 chest to bar pull ups
7 burpees

Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec

Met Con:
10 dumb bell thrusters 22.5/15kg
2 burpees
100 double unders
8 dumb bell thrusters 22.5/15kg
4 burpees
80 double unders
6 dumb bell thrusters 22.5/15kg
6 burpees
60 double unders
4 dumb bell thrusters 22.5/15kg
8 burpees
40 double unders
2 dumb bell thrusters 22.5/15kg
10 burpees
20 double unders

Strength:
5x Power snatch + squat snatch + hang snatch

Met Con:
3 rds
400m run
30 DB snatch 22.5/15kg
10 chest to bar pull ups