Conditioning EMOM 36' Minute 1: 6 Thrusters 42.5/30 kg Minute 2: 8 Pull-Ups Minute 3: 10 Burpee Minute 4: 12 Sit Ups Minute 5: 50 Double Unders Minute 6: Rest

Strength Bench Press 5-5-5-5-5 Build to a heavy set of 5 After each set: 10-12 Ring Rows Conditioning AMRAP 12' 6 Chest to Bar 12 DB Snatch 40 Double Unders Accessory Hyperextension (W) 10-10-10-10-10

Strength Paused Back Squat 5-5-3-3-3 Build heavy Conditioning 5 Rounds for Time 10 x 10 m Shuttle Run 8 Hang Power Clean 50/35 kg 10 Box Jump Over 60/50 cm Time Cap: 17 Minutes Scale: Hang Power Clean 40/25 kg Box Jump Over - Box Step Over

Weightlifting Every 2:00 x 6 Sets 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squats Build across the sets. Conditioning Cash in 1.6 km Run 4 Rounds for Time 10 Front Squats 40/30 kg 8 Handstand Push-Ups 6 Burpee Box Jump Overs 60/50 cm Cash out 1.6 km Run Time Cap: 30Minutes Scale: HSPU 10 DB Push Press OHS Front Squat Burpee Box Jump Over Box Step Over

Strength Deadlift 5-5-5-5-5 Build to a heavy set of 5 Touch&go Conditioning Every 4:00 x 5 Sets 200 meter Run 15 Wallball 12 DB Swings 10 Toes to Bar 8 Alternating DB Hang Clean & Jerk DB: 22.5/15 kg Rest in the remaining time. Score: Slowest set

Strength Bench Press 8-8-6-6-4 (%75-85 of 1 RM) Conditioning 1,6KM Run 100 Double Unders 80 Walball 60 Box Jump Over 40 Chest to Bar 20 Squat Clean (60/40) Time Cap:34 Min

Strength Front Squat Every 2:00 x 5 Sets 5 Front Squat Build to a heavy set of 5 2. Conditioning AMRAP 18' 3 Deadlift 6 Toes to Bar 9 Wall Ball 30 Double Unders 3. Accessory 3 Rounds 5 HSPU 30 second Hollow Hold

STRENGTH Back Squat Every 3:00 × 6 Sets 5 Reps Sets Set 1: 65% Set 2: 70% Set 3: 75% Set 4: 80% Set 5: 82.5% Set 6: 85% Goal: Maintain consistent tempo and perfect depth on every rep. METCON For Time 4 Rounds 12 Front Rack Walking Lunges (50/35 kg) 15 Box Jump Overs (24/20") 12 Toes-to-Bar 200 m Run Time Cap: 18 Minutes

STRENGTH Every 2:30 × 7 Sets 2 Hang Squat Cleans Build from 75% → 85% of your 1RM. METCON For Time 21-15-9 Power Cleans (60/40 kg) Burpees Over the Bar After each round: 30 Double Unders Time Cap: 14 minutes ACCESSORY AMRAP 5' 5 Pull Ups 10 Push Ups 15 Squats

Burpee Challenge 240726 Event 1 AMRAP 9' Max Rep Burpee Final Event AMRAP 7' 5 Deadlift 1 Burpee over Bar 5 Deadlift 2 Burpee over Bar 5 Deadlift 3 Burpee over Bar . . . Score:Count Burpee

For Time 30 Clean (80/60 kg) 60 Bar Facing Burpee 30 Clean 60 Chest to Bar 30 Clean 60 Box Jump Over (60/50cm) 30 Clean Time Cap: 30 Min

Time Cap: 40 min 21-15-9 Front Squat (80/55 kg) Pull Up Burpee Over Bar (Bar from floor) then 15-12-9 Push Press (60/40 kg) Box Jump Over (60/50 cm) then Cash Out 1 km Run 100 Walking Lunges 30 WallBall

1. Conditioning For Time: 1,200 Meter Run 30 Wallballs 20 Toes to Bar 10 Wall Walks 800 Meter Run 30 Wallballs 20 Chest to Bar Pull-Ups 10 Handstand Push-Ups 400 Meter Run 30 Wallballs 20 Pull-Ups 10 Burpee Box Jump Overs Time Cap: 30 Minutes

Conditioning 24-Minute Running Clock 0:00–4:00 800 Meter Run Max Burpee in the Remaining Time 4:00–5:00 Transition 5:00–9:00 15 Chest to Bar Pull-Ups Max Alternating Dumbbell Clean&Jerk (22.5/15 kg) 9:00–10:00 Transition 10:00–14:00 20 Box Jump Overs Max Wallball 14:00–15:00 Transition 15:00–19:00 12 Handstand Push-Ups Max Front Squats (50/35 kg) Barbell starts on the floor. 19:00–20:00 Transition 20:00–24:00 60 Double Unders Max Air Squat

Strength E2MOMx8 2 Heavy Squat Clean+1 Jerk Conditioning 10 RFT 3 Hang Power Clean(60/40) 6 Box Jump 9 Weighted Sit Up 30 Double Unders Accessory Workout 3 Rounds of: 30 Sec Hollow Hold 30 Sec Superman Hold

1. Endurance For Time: 1,600 Meter Run 100 Meter Unbroken Farmer Carry (2x24/16 kg) 60 Alternating Dumbbell Snatches (2x24/16 kg) 100 Meter Unbroken Front Rack Carry (2x24/16 kg) 60 Wallball(10/6kg) 1,600 Meter Run Time Cap: 34 Minutes

1.Strength Dip&Drive Push Press 3-3-3-3-3 2.MetCon Cash in 100 DB Box Step Up (L/R) 5 Round of 12 Wallball 9 Box Jump 6 Burpee Cash out 400 meter farmers carry 3.Gymnastic Accessory 3 Round 8 Box Single Leg Squat (L/R) 15 Sec Eyes-Closed Single Leg Balance Hold

1. Gymnastics Strength Every 2:30 x 5 Sets: 5 Handstand Push-Ups 5 Strict Pull-Ups 2. Aerobic Conditioning AMRAP 24: 400 Meter Run 15 Wallballs 400 Meter Run 9 Burpees The goal is consistent rounds without major rest. 3. Accessory 3 Sets: 12 Dumbbell Z-Press 15 Banded Face Pulls 20 Second Active Hang

1. Squat Snatch On the Minute x 10: 1 Squat Snatch Minutes 1–2: 72% Minutes 3–4: 75% Minutes 5–6: 78% Minutes 7–8: 81% Minutes 9–10: 84–86% Missed repetitions are not repeated. 2. Snatch After the EMOM: 3 Attempts to Establish a Heavy Single for the Day This is not a max-out. 3. Conditioning On the 2:30x6 Rounds 6 Power Snatches (50/35 kg) 8 Bar-Facing Burpees 100 Meter Run Rest the remaining time.

Conditioning 0:00 – 10:00 – 1600 meter Run, Max Clean and Jerks (50/30) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (50/30) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (50/30) Accessory 3 Giant Sets: Max Strict Pull-Ups Max Body Weight Bench Press Rest 3:00 between sets.