Strength EMOMx8 1st 5 Clean Deadlift 2nd 5 Clean Pull   Conditioning 27-21-15-9-6-3 Power Clean(40/30) Air Squat Burpees

“Lucky 13” 3 Round For Time 13 Push Ups 13 Sit Ups 13 Box Jumps (60/50 cm) 13 K.B.S.(24/15 kg) 13 Push Press (20/15 kg) 13 Walking...

Tabata x12 Deadlift Ring row Burpee Mountain Climber Rest 4 min Tabata x12 Push Press Knee to Elbows Air Bike Battle Rope

Strength 100 Power Snatch (40/25 kg) AMRAP 8: 24 HSPU Max Burpee AMRAP 8: 24 Toes to Bar Max Plank

GYMNASTIC SKILLS HSPU HSW Drills     Strict HSPU’s 5 Reps  x 6 Round 60 Sec Rest   Handstand Weight Shifts 4-8 Reps x 3 Round    ...

Strength 5 Front Squat x 6 Heavy Sets Rest 3 Min 5 Strict Pull Ups x 6 Round Conditioning 3 Rounds For Time: 200 Jump Rope 70 Sit-ups 50...

“NANCY” 400 Meter Run 15 Overhead Squats(40/30 kg) Accessory Workout 10 Diamond Push Ups 20 Stiff Leg Deadlifts 30 Toe Touch 3 Round

Strength On the 1:30x10 3 Clean Pull+2 Hang Squat Clean+1 Split Jerk Conditioning AMRAP 18’: 6 Double DB Devil Press 9 Toes To Bar 18...

Strength On the 1:30x6 5 Snatch Grip Deadlift & Panda Pull (%85) On the 1:30x6 5 Strict Pull Ups AMRAP 20: 5 Deadlifts (130/70) 10...

Tabata This 8 Min Power Clean (45/30) Sit Ups Kettlebell Swings Hollow Body Rock   Rest 4 Min   Tabata This 8 Min Power Snatch(40/25) Leg...

Strength On the 1:40x12 1st 5 Bench Press 2nd 5 Front Squat Conditioning AMRAP 20: 6 Dumbbell Box Step-Ups 8 Single Arm Push Press 30...

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

Conditioning Cash in:100 Double Unders 40 Power Snatch (40/30) 60 Squat Clean (50/35) 90 Wall Ball(9/6) Cash out:100 Double Unders

Mobility 1 Min Book 1 Min Good Morning 1 Min Squat to Stand 1 Min Side to Side STRENGTH Strict Press 6-6-6-6-6 (Heavy Load) Conditioning...

GYMNASTIC SKILLS Pull Up Hang Practise 10 Active Hang Position 10 Beat Swings 10 Hip to Bar 3 Sets Rest 30-60 Sec Between Sets   Kipping...

Warm Up AMRAP 3’ 5 Push Ups 30 Climbers 10 Walking Lunge     Mobility 1 Min Bar Passes 1 Min Squat to Stand 1 Min The Knight to Hamstring...

Warm Up 30 Jump Rope 15 Push Ups 3 Round Rest 1 Min 30 Sec Squat Opener 30 Sec Sotts Press 3 Round   1 Min Pigeon Stretch 1 Min Active...

Warm Up 30 Shoulder Discolates 10 Jumping Squat 5 Half-Way Burpee       STRENGTH On the 1:45x6 4-6 Bench Presses (%85 1 RM) On the 1:45x6...

Warm up 10 Push up 20 Samson Stretch 20 Air Squat 20 Spider Lunge 3 Rounds Mobility 1 min Good morning 1 min Wall Hinge 2 min kneeling...

HSPU Shoulder Taps 10 Reps 3 Round 60-90 Sec Rest between sets     Negative HSPU’s 40 Sec on 1 Min off  x 4 Round   Handstand Weight...