​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

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

Conditioning Cash in 50 Wallball AMRAP 7' 3 Hang Squat Clean (40/25kg) 6 Toes to Bar 12 Push Ups Rest 3 Min AMRAP 5' 3 Hang Squat Clean (50/30kg) 6 Toes to Bar 12 Push Ups Rest 3 Min AMRAP 3' 3 Hang Squat Clean (60/35kg) 6 Toes to Bar 12 Push Ups Cash Out: 50 Burpees Accessory Workout 3 Rounds of: 8 DB Romanian Deadlift 8 Sit Ups 8 Close Grip Push Ups

Format: Team of 3 Start: 18:30 ​ THE 1905 ​ Buy-in: 1919m Run ​195 Synchro Burpees ​195 Wallballs ​195 Synchro Squats ​195m Barbell Carry ​Cash-out: 1919m Run

Strength EMOMx12 1 Tempo Front Squat+Push Press (%85 of Push Press) Conditioning 1-2-3-4-5-6-7-8-9-10 Deadlift (80/50kg) Burpee over Bar Box Jump over ​Elite: 11 Minutes ​Rx:14 Minutes Accessory Workout 21-15-9 Ab-Mat Sit Ups 75 Double Unders

1.Strength (The Heavy Primer) Back Squat Set 1: 10 Reps @ 60% 1RM Set 2: 8 Reps @ 70% 1RM Set 3: 6 Reps @ 75% 1RM Set 4: 4 Reps @ 80% 1RM Set 5: 2 Reps @ 85%+ 1RM 2.The Crossroads Hybrid 800 meter Run 100m Single Dumbbell Front Rack Walking Lunges (22.5/15 kg) 800 meter Run 100 Heavy Dumbbell Swings (22.5/15 kg) 800 meter Run 80m Burpee Broad Jumps 800 meter Run 400m Farmers Carry (22.5/15 kg Kettlebells or Dumbbells) 800 meter Run 100 Wall Balls (9/6 kg) 800 meter Run

Focus: Pure speed and explosive power. 1.Strength Deadlift: 5x5 at 75-80% 1RM. 2. Metcon 21-15-9 (For Time): Thrusters (43/30 kg) Burpees Over Bar Rest 3 Minutes 9-15-21 (For Time): Kettlebell Swings (30/20 kg) Wall Balls (9/6 kg)

Focus: Pushing the limits of upper body pulling and pushing. 1.Gymnastics Skill Every 2 Minutes x 5 Sets: Max Unbroken Set of Strict Pull-ups 2.Metcon AMRAP 20' 5 Handstand Push-ups 10 Chest-to-Bar Pull-ups 15 Box Jump Overs (70/60 cm) 200m Run Mentality: This is a "grinder." Find a pace you can hold for 20 minutes without breaking the gymnastics into small singles.

Focus: Barbell cycling and heavy technical work. 1.Olympic Lifting 15-Minute EMOM: Min 1: 3 Squat Cleans (75% of 1RM) 2. Metcon (The Chipper) For Time: 800m Run 30 Power Cleans (60/40 kg) 30 Front Squats (60/40 kg) 30 Push Press (60/40 kg) 800m Run Elite Target: 14:00.

1. Strength Back Squat: 5-5-5-3-3-3 (Building to a heavy triple for the day). 2. Metcon (For Time) 5 Rounds: 400m Sprint 24 Alternating Dumbbell Snatches (22.5/15 kg) 12 Toes-to-Bar Rest 90 Seconds between rounds. Goal: Consistency. Each round should be within 5-10 seconds of the first.