Strength:
Power clean 5,4,3,2,1

Met Con:
10-1
Floor press 3/4 bw
Deadlift BW
Toes to bar

Strength:
For 16 mins
5 oh squats on even mins
5 strict chest to bar on odd

Met Con:
‘Grace’
30 C&J 60/42.5kg

Strength:
Hang snatch 5×2

Met Con:
30 cal row
30 push press 55/37.5kg
30 DB squat cleans 2×22.5/15kg
30 toes to bar

Strength:
Muscle up 4×8

Met Con:
20 min Amrap
9 handstand push ups
18 knee to chest sit ups
27 double unders

Strength:
Squat 10,8,6,4,2

Met Con:
3 rds
50 KB swings 24/16kg
35 pull ups
20 box jumps 24/20”

Gym closed

Strength:
Power clean 5,4,3,2,1

Met Con:
5 rds
10 box jumps 30/24”
5 single arm KB swinging C&J 32/24kg
5 single arm KB swinging C&J 32/24kg
10 chest to bar pull ups

Strength:
For 16 mins
5 oh squats on even mins
5 strict chest to bar on odd

Met Con:
150 push ups for time
*on the min 6 KB swings 32/24kg

Strength:
Hang snatch 5×2

Met Con:
12 min AMRAP
10 pull ups
20 sit ups
2 lengths lunge walk 25/15kg

Strength:
Muscle up 4×8

Met Con:
3 rds
1000m run
15 clean & jerks (any) 60/42.5kg