1. Strength Every 2:00 x 6 Sets 5 Deadlifts 3 Straight Leg Box Jump Deadlift: 70–82% 2. Conditioning 4 Sets Each For Time 12 Deadlifts 100/70 kg 12 Burpees to Target 200 m Run Rest 2:00 between sets. Score: total working time. 3. Accessory 4 Sets 10 Romanian Deadlifts 5 Ring Dips /15 Bench Dips 15 DB Triceps Ext.

1. Conditioning Every 5:00 x 5 Rounds 400 m Run 20 Air Squats 15 Push-Ups 10 Burpees Score: slowest round. 2. Accessory Not For Time 100 Walking Lunges Every 25 reps: 30 sec Plank 3. Mobility

1. Strength Back Squat Every 2:30 x 6 Sets Set 1: 8 reps @ 65% Set 2: 6 reps @ 70% Set 3: 6 reps @ 75% Set 4: 4 reps @ 80% Set 5: 4 reps @ 82% Set 6: Max reps @ 75% 2. Conditioning 3 Rounds For Time 50 Double Unders 15 DB.Swings 12 Front Rack Lunges 40/30 kg 9 Hand Release Push-Ups Time Cap:16:00 3. Run Conditioning 1 x 1000m @ 5:30 Rest 2:00 2 x 600m @ 3:06 - 3:12 Rest 1:30 between reps 4 x 200m @ 52 - 56 sec Rest 1:00 between reps 2 x 600m @ 3:06 - 3:15 Rest 1:30 between re

1. Strength Every 2:00 x 7 Sets 3 Clean Pulls 2 Hang Power Cleans 1 Front Squat Build to a moderate-heavy complex. 2. Conditioning AMRAP 14' 12 Wall Balls 9 Hang Power Cleans 50/35 kg 6 Burpee Pull-Ups 200 m Run 3. Midline 4 Sets 12 Weighted Sit-Ups 20 sec Side Plank / side

1. Conditioning For Time 1,200 m Run 50 Box Jump Overs 40 Deadlifts 100/70 kg 30 Burpees to Target 20 Shoulder to Overhead 25/15 kg R 30 Pull-Ups 20 Shoulder to Overhead 25/15 kg L 30 Burpees to Target 40 Deadlifts 100/70 kg 50 Box Jump Overs 1,200 m Run Time Cap:30:00 2. Recovery Then stretch: calves, hip flexor, lats.

Conditioning EMOMx18 1st 8 Front Squat (40/25) 2nd 12 Toes to Bar 3rd 10 DB Step Up Over Gymnastic Conditioning EMOMx10 1st 5 Ring Dips 2nd 20 Sec Hanging Bar then EMOMx10 1st 8 Tempo Push Ups 2nd 20 Sec Hollow Hold

1.Gymnastic Ladder AMRAP 8' 2 Pull Ups 2 Toes to Bar 2 Box Pistol Squat Add +2 Rep every round 2. MetCon AMRAP 12' 10 Wallballs 10 Burpee over Bar 5 Front Squat(70/45) Goal:175-200 Rep

​1.Weightlifting Complex E2MOMx6 ​1 Clean Pull ​1 Low Hang Clean ​1 Squat Clean ​1 Split Jerk ​2. Strength ​Front Squat ​5-5-3-3-3-1-1-1 ​Resting 2 minutes between sets. 3. Conditioning (MetCon) For Time: ​12-9-6 ​Squat Cleans (60/ 40kg) ​Toes-to-Bar ​Directly into: 12-9-6 ​Push Press (50/30kg) Butterfly Pull-ups Time Cap:15 Min

Strength Deadlift 5-4-3-2-1 Strict Pul Ups 3-3-3-3-3 Conditioning 6 Rounds of 100 Double Unders 5 Box Jump Overs 10 DB Swings (22,5/12,5 kg) 15 AB-Mat Sit Ups Accessory Workout 3 Round NFT 20 Sec Hollow Body Hold 20 Sec Superman Hold

Strength on the 2:00 x5 Round 3 Back Squat (%85-90) Conditioning 5 Rounds x AMRAP 3: 9 Hang Power Cleans (50/30) 45 Air Squats Max Burpee Rest 1 Minute Between Rounds Score: Total Max Burpees. Compare with 27.04.2026

​FOR TIME ​100 Bar-Facing Burpees ​100 Thrusters (40/25 kg) ​100 Toes-to-Bar ​ ​At 0:00 and every 2:00 on the clock (0:00, 2:00, 4:00, 6:00, etc.), you must stop immediately and perform a 30 Double Unders.

​MURPH CHALENGE ​For Time ​1 Mile Run ​100 Pull-ups ​200 Push-ups ​300 Air Squats ​1 Mile Run

Teams of 2 FOR TIME 100 Synced Burpees (both partners must move and hit the floor at the exact same time). 90 Toes-to-Bar ​Partner A: TTB ​Partner B: Holds a Bar (Reps only count while Partner B is holding. Switch as needed). ​80 Dumbbell Box Step-overs (2x 15/10 kg) ​Partner A: Performs max reps Box Step-overs ​Partner B: Holds a Wall Sit (Reps only count while Partner B is in a parallel Wall Sit. Switch as needed). ​70 Power Clean (50/35 kg) ​Partner A: Performs max reps C

1.Strength E2MOMx6 Round Set 1-2: 3 Clean and Jerks @ %70 of 1RM Set 3-4: 2 Clean and Jerks @ %75 of 1RM Set 5-6: 1 Clean and Jerk @ %80+ of 1RM 2. MetCon For Time: 30 Power Snatches (50/35 kg) 30 Toes-to-Bar 30 Overhead Squats (50/35 kg) 30 Chest-to-Bar Pull-ups 30 Bar-Facing Burpees Time Cap: 12 minutes 3. Core Accessory 3 Rounds 15 Hollow body hold 45-second Weighted Plank

STRENGTH Push Press 3-3-3-3-3 Build to a heavy triple. CONDITIONING For Time: 50 Dumbbell Box Step-Overs (17,5/12,5kg) 40 Wall Balls 30 Handstand Push-ups 20 Power Cleans (80/50kg) 5 Muscle Ups/10 Chest to Bar

​1. Olympic Lifting Conditioning ​Every 90 Seconds x 8 Rounds (12 Minutes): ​3 Power Snatches + 3 Overhead Squats ​Rounds 1-4: @ 65% 1RM Snatch ​Rounds 5-8: @ 70-75% 1RM Snatch ​Touch-and-go ​ 2. Metcon ​5 Rounds for Time: ​400m Run ​15 Box Jump Overs ​12 Thrusters (35 / 20 kg) ​9 Pull-ups ​Time Cap: 20 Minutes ​3. Core / Midline Stability ​4 Rounds For Quality: 30 Sec Hollow Body Hold ​15 Plank-to-Pushups

​1. Weightlifting ​E2MOM x 5 (10 Minutes): ​1 Power Clean + 1 Front Squats + 1 Split Jerk @ 75-80% 1RM ​ 2. Metcon: ​AMRAP 20': ​3-6-9-12-15-18... ​Power Cleans (60/ 40 ) ​Bar Facing Burpees ​Handstand Push-ups ​ 3. Cool Down ​Mobility / Stretching

Strength Back Squat 5-5-5-5-5-5 Conditioning EMOM 30' 1st Max Hang Power Clean 2nd Max Wallball 3rd Max Dead Hang 4th Max Farmers Carry 5th Rest

Strength on the 1:30x8 Round 2 Snatch Balance(%70 of OHS) Conditioning Tabata This (16 Min) Thruster Toes to Bar Devil Presses V-Up

Conditioning 8 Round of: 12 Single Arm DB Clean&Jerk 9 Burpee&Box Jump 6 Pull Ups Time Cap: 18 Min Accessory Workout 4 Rounds of 12 Single Leg Box Squat 6 Ring Dips 30 Sec Hollow Hold