1. Clean and Jerk  On the Minute x 10  20 Double Unders + 1 Clean and Jerk  2. Conditioning  For Time (25:00 Cap):  400 Meter Run 50 Deadlifts (60/35)   400 Meter Run 40 Hang Power Cleans (60/35)   400 Meter Run 30 Front Squats (60/35)   400 Meter Run 20 Push Jerks (60/35)   400 Meter Run 10 Clusters (60/35)

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

Conditioning 1. Hang Squat Clean  Build to Heavy Single  2. Conditioning   AMRAP 8:   3 Hang Squat Clean (40/25)  3 Toes to Bar  6 Hang Squat Clean (40/25)  6 Toes to Bar  9 Hang Squat Clean (40/25)  9 Toes to Bar  … 3. Midline  3 Giant Sets:  10 Barbell Good Mornings  Max Strict Ring Dips

1. Back Squat  10 Reps @ 70%  8 Reps @ 73%  6 Reps @ 77%  4 Reps @ 81%  2 Reps @ 86%  Rest 2:00 between sets.  2. Conditioning  For Time:  1,000 Meter Run  30 Deadlifts (130/80)  50 Barbell-Facing Burpees  3. Midline  Not For Time:  21-15-9  AB-Mat Sit-Ups  :15 Second L-Sit Hold after each set

Teams of 2 For Time: 1,6 km Run Together 100 Box Jump Overs 100 Power Snatches (40/25) 100 Thrusters (40/25) 100 Chest to Bar Pull-ups I GO YOU GO

1. Deadlift Build to a Heavy Set of: 9 Rep 7 Rep 5 Rep 3 Rep 2. Conditioning AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (40/25) 4 Burpee Box Jump Overs rest 5 minutes AMRAP 4: Buy-In: 100 Double Unders 8 Power Cleans (50/30) 4 Burpee Box Jump Overs rest 5 minutes AMRAP 3: Buy-In: 100 Double Unders 4 Power Cleans (60/35) 4 Burpee Box Jump Overs 3. Bike Recovery 20 Minute Recovery

1. “Helen”  3 Rounds For Time:  400 Meter Run  21 Kettlebell Swings  12 Pull-Ups  2. Accessory Workout  EMOM x 16:  Odd Minutes –8 Burpee Box Jump Overs  Even Minutes – :20 Seconds Max Toes to Bar

1.Strength &Endurance On the Minute x 16 (4 Rounds):  Minute 1 – Max Back Squat Minute 2 – Rest  Minute 3 – Max Burpee  Minute 4 – Rest  (Rounds 1-4): 50-55-60-65%  2.Conditioning  AMRAP 15:  15 Push Ups 30 Squat 60 Double Unders

Conditioning For Time: 1500m Run 25 Squat Cleans (60/40 kg) 25 Burpee Pull-Ups 25 Chest-to-Bar 25Cluster (60/40 kg) 15 Muscle-Ups (Scaled: 30 Pull-Up + 30 Ring Dip) Time Cap: 27 min

Chipper For Time: 200 Double Unders 80 V-Ups 60 Russian Swings (32/24 kg) 40 Burpees&Box Jump 20 Overhead Squat (50/35 kg) 10 Bar Muscle-Ups  Scaled: 10 Jumping  Bar Muscle-Ups/ 20 Pull-Ups) Time Cap: 25 min

Strength Clean Complex On the 2:15 x 6 Rounds (1 Hang Clean + 1 Clean + 1 Jerk) Build to Heavy     MetCon 8 Rounds of 8 Jumping  Bar Muscle Ups or 4 Pull-ups + 4 Ring Dips) 10 Goblet Reverse Lunges (32/24 kg) 8 Burpees

MetCon For Time: Buy-In: 200 Double Unders 15-12-9 HSPU Deadlift (90/60 kg) Ring Dips Single Leg Box Squat Buy-Out: 200 Double Unders Time Cap: 19 min   Then Core Work 4 Sets of: 20 sec L-Sit Hold 30 sec Side Plank Each Side

Snatch (%85) On the 2:15 x 6 Rounds 2 Snatch   Overhead Squat (%85) On the 2:15 x 5 Rounds 4 Overhead Squat   Strict Press (%60) On the 2:15 x 3 Rounds 8 Strict Press   Then Accessory – 3 Rounds 20 Hollow Rocks 15 Reverse Snow Angels 30 sec Superman Hold

MetCon For Time: 1200 Meter  Run 6 Round of 6 Hang Power Snatches (45/30 kg) 9 Chest to Bar 12 Burpee  Box Jump Overs Time  Cap:24Min

Conditioning For Time: 800 m Run 30 Clean & Jerks (50/35 kg) 30 Burpee Box Jump Overs (60/50 cm) 30 Chest-to-Bar Pull-Ups 800 m Run 20 Power Snatches (50/35 kg) 20 Handstand Push-Ups Time Cap: 20 min

Chipper For Time: 100 Double Unders 100 Sit-Ups 100 Kettlebell Swings (24/16 kg) 100 Push-Ups 100 Air Squats 100 Toes-to-Bar Time Cap: 30 min

“Weightlifting Day”   Clean & Jerk Complex On the 2:15x6 Round (1 Power Clean + 1 Front Squat + 1 Split Jerk) Build to Heavy   Then   Back Squat On the 2:15 x 5 Round 5 Rep (%85)   MetCon AMRAP 7’ 10 Chest-to-Bar 10 Front Rack DB. Lunges (22,5/15 kg ) 10 Burpee

Conditioning For Time: Cash in 400m Run 21-15-9 Deadlift (100/70 kg) Handstand Push-ups Box Jump Overs (60/50 cm) Cash out 400m Run   Time Cap: 17 min   Then   Core Work 4 Sets: 15 L-Sit Hold 30 Dead Bug  Each Side 30 sec Side Plank Each Side

Strength Snatch (%80-85) On the 2:15x6 Round 2 Snatch   Front Squat (%80-85) On the 2:15x5 Round 5 Front Squat   Strict Press (%50-55) On the 2:15x3 Round 10 Strict Press   Then   Accessory Workout 3 Rounds for: 10 Sit-ups 30 sec Hollow Hold 30 sec Superman Hold

“Crossroads Engine Test” For Time: 50 DB Thrusters (2x17,5/12,5 kg) 30 Toes-to-Bar 20 Power Cleans (70/45 kg) 10 Bar Facing Burpees 400m Run Time Cap: 13 min   Then    Accessory Workout 3 Rounds of: 20 Sec Hanging L-Sit Hold 24 Back Extensions 1 min Plank Hold