1. Deadlift Minutes 0-5: Romanian Deadlift Minutes 5-10: Sumo Deadlift Minutes 10-15: Conventional Deadlift 2. Conditioning On the 2:00 x 5 Sets: 24 Meter Walking Lunge 4 Deadlifts (80/60) 20 Sit Ups 2 HSPU 3. Body Armor 3 Sets: Max Effort Push Press Directly Max Effort Push-ups Rest 2 min between sets

1. Snatch Skills On the 1:30x7 Round Pausing Snatch Deadlift Low Hang Squat Snatch Squat Snatch 2. Squat Snatch On the Minute x 9: 1 Squat Snatch (%50) 3. Back Squat 10 Reps @ 70% 8 Reps @ 75% 6 Reps @ 80% 4 Reps @ 85% 2 Reps @ 90% Rest 2:00 between sets. Conditioning For Time: 21-15-9 Thrusters (60/40) Chest to Bar Pull-Ups

1. Tempo Front Squat on the 1:30x8 Round 6 Seconds Down 1 Second Pause In Bottom 2. Conditioning AMRAP 20: 400 Meter Run 2 Rounds: 4 Kipping HSPU+8 Burpee+16 Air Squats 3. Midline Not Fot Time: 50-40-30-20-10: Ab-Mat Sit-Ups :30 Sec Superman Hold

1. Deadlift Build to a Heavy Set of 5 2. Conditioning AMRAP 9: 3 Deadlifts (150/90kg) 6 Handstand Push-ups 30 Double Unders 3. Run Conditioning 1 x 1,000m run 2 x 600m Run 4 x 200m run 2 x 600m run 1 x 1,000m Run

1.Mobility & Activation Thoracic + Overhead Mobility 1 Min T-Spine Rotation 1 Min Shoulder Dislocates 1 Min Wall Squat 1 Min Overhead Squat Hold Ankle & Hip Mobility 1 Min Couch Stretch 1 min Hip Opener 1 Min Goblet Squat Hold 1 Min Pigeon Stretch 2.Technique Work – Snatch Drill Empty Bar or 30–40% of 1RM Snatch 5 Rounds of 5 Rep Panda Pull 5 Rep Tall Muscle Snatch 5 Rep Snatch Balance + Overhead Squat 5 Rep 3 Position Snatch (Hip, Knee, Floor) 3.Strength Squat Snatch On

Gymnastics Capacity EMOM 10: Odd Minutes: 3 Kipping Handstand Push-Ups Even Minutes: 6 Toes to Bar Scale reps to maintain unbroken sets if possible. Conditioning 5 Rounds For Time: 240 Meter Run 6 Squat Clean (90/60 kg) 12 Devil Press(Single Arm) Touch and go on the barbell is the goal for the first 3 rounds.

Strength: Overhead Complex Every 2:00 for 5 Sets: 1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a heavy complex, do not drop the bar during the set. Conditioning For Time: 400 Meter Run 21 Cleans (100/60 kg) 21 Chest to Bar 400 Meter Run Time Cap: 12 Minutes Midline Not For Time: 100 Ab-Mat Sit-Ups Every minute on the minute (including minute 0): 10 Hollow Rocks

TEAM W.O.D. Event 1 Teams of 2 AMRAP 30: Partner A: Runs 400 Meters (Sprint Pace) Partner B: Completes AMRAP of: 10 Hand-Release Push-Ups 20 Jumping Alternating Lunges 30 Ab-Mat Sit-Ups (or Sit-Ups) Event 2 For Time: 50 Synchronized Burpee

Barbell Cycling: Clean and Jerk EMOM 12: Minute 1-4: 3 Touch and Go Power Clean & Jerks (70/45 kg) Minute 5-8: 2 Touch and Go Power Clean & Jerks (80/55 kg) Minute 9-11: 1 Power Clean & Jerk (90/60 kg) Minute 12: Max Reps in 1 minute (90/60 kg) Conditioning "Redline" 5 Rounds For Time: 400 Meter Run 9 Front Squats (60/40 kg) 6 Toes to Bar Unbroken Front Squats are highly encouraged Recovery 10 Minute slow jog or walk

Strength Back Squat Build to a Heavy 3-Rep Max for the day Rest 2:30 between heavy sets Conditioning AMRAP 16: 3 Chest to Bar 6 Snatches (50/30 kg) 9 Bar-Facing Burpees Add 1 Burpee every round

1. Tempo Front Squat On the minx10 6 Seconds Down, 1 Second Pause in Bottom 2. Conditioning AMRAP 13: 40 Dumbbell Snatches (25/15) 30 Burpees 20 Toes to Bar 10 Kipping Handstand Push-ups 3. Run Conditioning 5k Run

Strength EMOM 10: Odd: 2 Hang Power Snatch + 1 Overhead Squat (%50–55) Even: Overhead Squat Hold :20s with empty bar Conditioning AMRAP 9’ 12 KB Swings (16/10kg) 9 Pull-ups 6 Burpees Accessory 3 Rounds: 12 DB Romanian Deadlift (16/12 kg) 12 Sit-ups

1. Conditioning Teams of 3 For Time: 1,6 km Run 100 Box Jump Overs 100 Power Snatches (40/25) 100 Thrusters (40/25) 100 Burpees 100 Thrusters ((40/25) 100 Power Snatches (40/25) 100 Box Jump Overs 1,6 km Run

1. Barbell Strength EMOM 8’ 3 Power Clean + Split Jerk Build Heavy 2. Conditioning 3 Rounds: 10 Clean and Jerks (50/30)(T&G) 400 Meter Run 3. Midline Not For Time: 40 Hyperextension 40 AbMat Sit-Ups 20 Hyperextension 20 ABMat Sit-Ups

MetCon For Time (Cap 16 min): 5 Rounds of: 5 Deadlifts (80/50kg) 10 Box Jump Overs 30 Double Unders   Then:   3 Rounds of 800m Run 10 Clean (80/55 kg)

Strength Deadlift+Clean Pull 3-3-3-3-3-3 Push Press from Rack 3-3-3-3-3-3 Conditioning 5 RFT 5 Squat Clean 10 HR Push Ups 15 AB-Mat Sit Ups

Conditioning 99 Burpees 99 Pull Ups 99 Box Jumps 99 Sit Ups 99 Squats

Gymnastic Conditioning 10 Scap Pull Ups 10 Sec Hanging Hollow Body Hold 10 Sec Hanging Arch Hold 20 Sec Kipping 4 Round not for time Conditioning 5 Round For Time 8 Single Arm DB Clean&Jerk 12 Toes to Bar 16 Push Ups

Power Clean+Paused Front Squat 3-3-3-3-3 Barbell Row 10-10-10-10-10 MetCon 100 Double Unders then AMRAP 7' 6 Devil Presses 9 Toes to Bar 12 Sit Ups Rest 5 Min 75 Double Unders then AMRAP 5' 9 Devil Presses 12 Toes to Bar 15 Sit Ups Rest 5 Min 50 Double Unders then AMRAP 3' 12 Devil Presses 15 Toes to Bar 18 Sit Ups

Strength EMOMx12 1st Min: 5 Back Squat 2nd Min: 3 HSPU Conditioning Cash in 120 Push Ups TABATA THIS 12 MIN Burpee Box Jump Overs Wall Ball Shot Russian Twist (W) Cash Out 120 Sit ups AccessoryWorkout 1 Min Plank 45 Sec Plank 30 Sec Plank 45 Sec Plank 1 Min Plank