Strength On the 1:30 x 8 Back Squat Same Weight (%85 1 RM) 5-5-5-5-5 Tabata This(16 Min) Burpee Weighted Sit Up Plank Push Up Jumping Squat

Strength On the 1:30 x 8 3 Front Squat Same Weight (%90-95 1 RM) Conditioning For Time: 27-21-15-9-6 Burpees over Bar 15-12-9-6-3 Hang...

Strength Sumo Deadlift &High Pull Same Weight (%85 1 RM) 5-5-5-5-5 Conditioning ''Helen'' 3 Rounds For Time 400 meter Run 21 Kettlebell...

Strength Push Press Same Weight (%85 1 RM) 5-5-5-5-5-5   Pull Ups 5-5-5-5-5 ‍   Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar...

RX’d For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Intermediate For time: 1-mile run 50 pull-ups 100 push-ups...

Conditioning 3 Round For Time 50 Pull-ups 50 Push Ups 800 Meter Run

Strength Bench Press (%85) 5-5-5-5-5-5 Conditioning 5 Rounds For Time: 21 Toes to Bar 15 Burpee 9 HSPU

Back Squats 5-5-5-5-5-5 (%85) Conditioning 4 Rounds For Time: 200-150-100-50 Jump Rope 12 Power Cleans(60/40) 24 Kettlebell Swings(24/12)

HERO (ALPER) W.O.D. For time: 150 Overhead Squat(40/25) Every 5 Min 10 Burpees

Strength 30 Power Snatch (60/40kg) 30 Squat Clean(80/55kg) AMRAP 12: 12 Thrusters 12 Pull Ups 12 Box Jump

Strength Front Squat 5-4-3-2-1 Load Heavy   Dip&Drive+Split Jerk (%85) 1-1-1-1-1   Conditioning Tabata this 8 Min Thrusters Pull Ups Push...

Strength On the 1:30 x 8 1 Clean&Jerk Start with %60 and work up to %90   Conditioning 5 Round For Time 6 Chest to Bar Pull Ups 8...

Strength Deadlift (Find 1 RM) Conditioning 3 Rounds For Time: 100 Double Unders 12 Power Clean(60/40) 21 Box Jumps

Strength 5-5-5-5-5 Strict Press ‍ ‍ Conditioning AMRAP 19: 19 Push Press (50/30) 19 Toes to Bar 19 Squat   Every 2 Minutes 5 Burpee

Warm Up 3 Round of: 15 Overhead Squat 15 Back Extension 15 Arm Circle 15 Mountain Climber   Mobility 0 to 90 Armless Prayer Back Stretch...

GYMNASTIC SKILLS DIPS Top/Bottom Dips Top of Dip hold/bottom of the dip hold 10 Rounds of 10 Sec on 20 Sec off   Assisted Dips 5x 20 Sec...

Warm up 3 Round 50 Single Unders 5 Inch Worm+Push Ups 10 Lunge(Each Side) 15 V-Sit Roll   Mobility Bottom Squat Overhead Activation Good...

Warm up 3 Round 20x5 Shuttle Run 20 Bar passes 20 Press behind the neck 20 Spider Lunge   Mobility 90 to 90 Pigeon Stretch R/L Cuff...

Warm up 3 Round 30 sec Jumping Jack 30 sec Samson Stretch( Each Side) 30 sec Calf Raise 30 sec Kneeling push up   Mobilitiy Standing Quad...

Pull Up Warm Up 10 Active Hollow Hang x 3 Round   Butterfly Drill with Box 5 Min   Strict half way butterfly 6 Rep 10 Round     Small...