Strength:
Push press 5×3

Met Con:
20,18,16,14,12,10,8,6,4,2
Toes to bar
Wall balls
Single arm OH lunge walks 1×15/10kg

Strength:
Deadlift 5rm

Met Con:
10,8,6,4,2
Power cleans 70/47.5kg
Deficit HSPU 2×20’s/10’s

Conditioning:
5x400m runs, 2 mins rest

Met Con:
3 rds
20 pull ups
10 thrusters 60/42.5kg

Gym closed

Strength:
Muscle up 3x max
Front lever 3x lower throughs

Met Con:
3 rds
20 burpees
20 pull ups

Strength:
Squat 5×5

Met Con:
5 rds
20 air squats
15 KB swings 32/24kg
10 V-sits
5 box jumps 30/24″

Strength:
Push press 5×3

Met Con:
3 rds
9 squat snatch 60/42.5kg
18 ring dips

Strength:
Deadlift 5rm

Met Con:
15 min AMRAP
15 box jumps 24/20″
10 toes to bar
5 power cleans 75/50kg

Conditioning:
In a pair complete 1 min on / 1 min off for 3 rds
Shuttle run 5m,7m,10m
Max wall balls.

Met Con:
3 rds
10 muscle ups
60 double unders

Strength:
2 cleans + 2 jerks x5

Met Con:
21,15,9
Deadlifts 110/75kg
DB push press 2×22.5/15kg