Warm-up: 5 min Jump Rope 30 Shoulder Dislocates 30 Overhead Squats 3 Rounds Strength: Snatch(80-85%) 3-3-3-3-3 Clean & Jerk(80-85%)...

Warm-up:   200m Run 10 Air squats 10 Scapular Pull-Ups 10 Shoulder  Taps Strength Clean & Split Jerk(%90-95 of Split Jerk’s 1 RM)...

Strength EMOM 15’ (%75-85 ) 1st 5 Snatch Pull 2nd 4 Hang Power Snatch 3rd 3 Overhead Squat   Conditioning 15 Power Snatch 15 Pull Ups 400...

Gymnastic Drills Pull Ups

Strength Bench Press (%82) 8-8-8-8-8-8   Conditioning 6 Power Clean (50/30kg) 12 Push Ups 36 Double Unders 8 Round

Conditioning 15 Rounds of: 5 Pull Ups 10 Push Ups 15 Squat 100 meter  Shuttle Run

Strength On the 2:00 x 8 Round 5 Front Squat+3 Push Press (%85 of Puss Press)   Conditioning   AMRAP 16’ 9 DB Snatch (24/12) 9 Burpee 9...

Warm up 3 rounds 50 Jumping Jack 20 sec Superman Hold 20 Squat 40 sec Plank Conditioning 100-80-60-40-20 Air Squat 50-40-30-20-10 Sit up...

Strength Deadlift (80-85%) 5-5-5-5-5 Weighted Dips 10-10-10-10 Bulgarian Split Squat 3x10/leg Conditioning Cash in 50 Double-Unders...

Metcon - EMOM 18 Min 1: 8 Clean & Jerk (50-60%) Min 2: 10 Burpee Box Jump Min 3: 12 Kettlebell Swing (32/24kg)

Gymnastic Strength Muscle-Up 5x5 Front Lever Holds 4x10s Single-Leg Squat 4x10/leg AMRAP 12' 10 Toes-to-Bar 15 Dumbbell Hang Snatch...

Conditioning 5 Rounds For Time: 10 Power Clean (60-70%) 12 Box Jump Over 15 Sit-ups

Strength: Back Squat (80-85%) 5-5-5-5-5 Strict Pull-ups 4-4-4-4-4-4-4-4 Handstand Push-ups 4-4-4-4-4-4-4-4 Conditioning 400m Run...

Team WOD:  30 Min AMRAP 400m Run (Partner A) Max Air Squats (Partner B) – Switch 15 Syncro KB Swings (32/24kg) 10 Syncro Burpees

Strength On the 1:30x6 5 Front Squat (%85) On the 1:30 x 4 8 Dips    Conditioning  10 Min AMRAP 10 Pull-ups 10 Handstand Push-ups 15 KB...

Strength On the 1:30x5 4 Clean & Jerk (%75) On the 1:30x5 4 Snatch (%75)   Conditioning 5 Rounds for Time: 400m Run 10 Power Cleans...

Conditioning EMOMx18 Min 1: 40s Row (or Bike) Min 2: 6-8 Strict Pull-ups Min 3: 10-15 Sit-ups   Accessory Workout 3 Rounds 30s Hollow...

Deadlift   Find to PR 1 Rep Metcon: 5 Rounds for Time: 15 Wall Balls 12 Box Jumps 9 Burpee Pull-ups

Snatch Balance   3-3-3-3-3 %75 Push Press    5x5  %80 Metcon: AMRAP 12 Min: 5 Deadlifts (100/70 kg) 10 Handstand Push-ups 15 Box Jump