< Various handstand push up scalings.[/caption] Strength: Front Lunge 3x10 Ring row 3x10 (place weight on chest) Met Con: 'jackie' 1000m Row 50 Thrusters 20kg/15kg 30 Pull ups CrossFit Rugby Strength: 5 x 3 Hang to squat snatch - Superset with 3 jump sequence Met Con: 'The Master Chief' Complete as many rounds as possible in 3 minutes 3 Power Clean 70/50kg 6 Front Squats 70/50kg 9 Pushups Rest for 1 minute between the 3 minute rounds - complete 5 cycles in total