Strength:
Strict press 3×8

Met Con:
Adam’s Birthday WOD

44 cal row buy in
Into 2 rounds
24 KB swings 28/20kg
400m run
24 pull ups
400m run
24 burpees
Then 44 cal row buy out

Gym closed

Strength:
5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps
Tabata hollow / dish hold then arch / superman hold

Met Con:
10 min AMRAP
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating

Strength:
5 x 10 back rack forward lunge

Met Con:
15 Power snatch
15 OH squats
15 Over the bar burpees
rx=60/42.5kg

Strength:
3 x max C2B pull ups then, 3 x max chin over the bar holds (supinated grip) or over ring holds

Met Con:
5 rds
10 KB C&J 2×28/20kg
30 double unders

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:
Snatch 3×3

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