1. Conditioning For Time:  1200 meter  run 50 Overhead Squats (45/35)  50 Thrusters (45/35)  50 Front Squats (45/35)   2. Accessory Workout Not For Time:  10-8-6-4-2: Bench Press (Bodyweight) Strict Chest to Bar Pull-Ups

Strength Snatch Grip Deadlift (%85) 3-3-3-3-3   Snatch Pull (%85) 3-3-3-3-3   Hang Muscle Snatch (%55-60) 3-3-3-3-3   Conditioning AMRAP 20’ Single Arm Devil Presses (24/12kg) Box Jump 1-2-3-4-… 30 Double Unders

4 Rounds  of 1st Burpees 2nd Sumo Deadlift High-Pull (40/30 kg) 3rd Box Jump 4th Push Press (40/30 kg) 5th Rest     No rest between stations

Strength Push Press 5-5-5-5-5 (%85)   Metcon EMOMx20 Min 1: 10 Ring Dips Min 2: 8 Burpee Box Jump Overs Min 3: 6 Hang Power Clean (40/30 kg) Min 4: 4 HSPU

Skill Workout(10 minutes) HS Hold   Weightlifting   Power Clean 2-2-2-2-2 (%85)   Metcon For Time “Chipper”   200 Double Unders 80 Sit-ups 60 Burpees 40 Power Cleans (40/30 kg)  20 Single Arm DB.Push Press  (24/16kg)

Strength Deadlift 5-4-3-2-1   MetCon AMRAP 12’ 10 Toes to Bar 12 Dumbbell Snatch (alternating, 22.5/15 kg) 14 Push Ups

Conditioning 4 Rounds For Time: 800m Run 30 KB Swings (24/16) 20 Box Jumps (60/50 cm) 10 Burpees

Skill Practice (10 min) Kipping Pull-up Drills   Strength   Front Squat 5-5-5-5-5 (%85)   Metcon For Time(FRAN) 21-15-9 Thrusters (45/30 kg) Pull-ups   FRAN TIME STANDARDS Elite / Competitive 2:00 – 3:00 (Dünyada en üst seviye atletler: 1:50–2:20 arası.) Advanced 3:00 – 5:00 Intermediate 5:00 – 7:30 Beginner 7:30 – 10:00 New Athlete 10:00+

Conditioning For Time: 200m Run 15 Power Cleans (50/35 kg) 400m Run 12 Power Cleans  (60/40 kg) 600m Run 9 Power Cleans (70/45 kg) 800m Run 6 Power Cleans (80/50 kg) Goal: < 18 min

Skill / Midline   4 Sets (Not for Time): 8 Strict Pull-ups 6 Ring Dips 20 sec L-Sit 12 AB-Mat Sit-ups   Then    Weightlifting Complex   On the 2:00x5 Round 1 Hang Snatch + 1 Snatch + 1 Overhead Squat (%75-80 of 1 RM  Snatch)

On the 2:00x6 Round 2 Clean & Jerk (%80 of 1 RM)   On the 2:00x4 Round 4 Back Squat (%80 of 1 RM)   Accessory Strength:    Barbell Row (60 KG) 12-12-12 Hyperextension(weighted) 10-10-10 Banded Face Pulls 20-20-20

“Crossroads Engine Test” For Time: 50 Wall Balls 30 Toes-to-Bar 20 Power Cleans (70/45 kg) 10 Bar Facing Burpees 400m Run Time Cap: 13 min Compare with 271025 Workout

Strength   Push Press(%60) 10-10-10-10   Skill EMOMx20: 1st:5 Strict Chest-to-Bar 2nd:5 Ring Dips 3rd:30 sec L-Sit 4th: 10 Single-leg Step-downs (each leg)

Strength Back Squat 5-4-3-2-1   1) EMOMx20 1st Min: Toes to Bar 2nd Min: Burpee 3rd Min: Climbers 4th Min: Squat 5th Min:Rest   Accessory Workout Max Wall Sit Max Plank 3 Round

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

Conditioning 5 Rounds, On the 4:00: 30 Air Squats 200 meter run 10 Burpees 2. Midline 4 Giant Sets: 20 Sec L-Sit Hold  20 Weighted Hyperextensions  Rest 1:30 between sets. 3.Accessory 15 Min Bike Recovery

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