EMOM 20 Minutes: Min 1: Assault Bike Min 2: 15 Push-ups Min 3: 10 Pistols (each leg) Min 4: 30s Hollow Hold Grip & Core Work: 3x Max Hang...

Back Squat  – 5x5 %80 Deadlift  – 4x4 %85 Metcon: 5 Rounds for Time: 10 Power Cleans (70/50 kg) 15 Box Jump 100m Shuttle Run

4 Rounds for Time: 400m Run 20 Box Jumps 15 Toes-to-Bar 10 Burpees Core Work: 3x20 GHD Sit-ups 3x30s Hanging L-Sit

4 Rounds for Time: 400m Run 20 Box Jumps 15 Toes-to-Bar 10 Burpees Core Work: 3x20 GHD Sit-ups 3x30s Hanging L-Sit

Strength Deadlift(%85-90) 3-3-3-3-3-3 OHWL 20 Meterx4   Conditioning 12 DB Snatch (6 Per Arm) 8 Box Jump 6 Power Clean   On the (1:45x6...

Strength HSPU 4-4-4-4 Single Arm DB Press 10-10-10 Hanging L-Sit 30 Secx 4 Round   Conditioning 10 Burpees 15 KB Goblet Squat 20 Double...

Strength Snatch 3-3-3-3-3(%75-85)   Clean and Jerk (%75-85) 2-2-2-2-2   Front Squat 5-5-5-5(%85)   Snatch Grip Deadlift 6-6-6-6(%85)  ...

Strength Strict Press (%85) 5-5-5-5-5-5 Pull Ups 5 Rep 8 Round Ring Dips 5-5-5-5-5     Conditioning 5 HSPU 15 KBS(24/12) 10 Toes to Bar...

Strength Back Squat(%85 1RM) 5-5-5-5-5 Weighted Plank Hold 45 Sec x3 Round Conditioning 15 Box Jump 12 Deadlift(%50) 9 Burpee Broad Jump...

Strength Back Squat 4-4-4-4 %85 Clean Pulls 5-5-5-5-5 %100 of Clean Max   Metcon (For Time - 25 Min Cap)   3 Rounds: 20 Burpees Over Bar...

Skill Work  Handstand Progressions   Metcon (For Time - 12 Min Cap)   21-15-9 Thruster (50kg) Chest-to-Bar Pull-Ups

Strength Deadlift 4-4-4-4 %80 Strict Press 5-5-5-5-5 %75   Metcon (AMRAP 18 Min) 12 Deadlifts (100kg) 15 Pull-Ups 20 Kettlebell Swings...

Strength Snatch 2-2-2-2-2-2 (%70-80) Front Squat 4-4-4-4 (%80)   Metcon On the 2:00 x 10  5 Power Snatch (50% 1RM)  10 Box Jumps (70 cm)...

Strength Back Squat   5x5  80% Clean & Jerk 4x3  75-80%   Metcon For Time - 15 Min Time Cap 5 Rounds: 5 Wall Walk 10 Toes to Bar 15...

EVENT 1: For Time Rx Version: 1st Person: Bar Hold (80kg) 2nd & 3rd Persons: 10 Synchronized Burpees After 10 burpee, one person switches...

Gymnastic Skills -Pull Ups

21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups Scaling Options   Intermediate 12-9-6-3 reps of: Handstand Push-Ups Ring Dips...

Strength Bench Press(%80) 10-10-10-10-10-14+ Push Press (%80) 10-10-10-10-10 Conditioning Cash in 50 Toes To Bar EMOMx20 min 1st 5 Pull...

Warm Up 1 Minute Jump Rope 10 Shuolder Discolates 10 Air Squats 5 Inchworm+Push-Up   Conditioning 5 Round for Time 30 Double Unders 10...

Conditioning For Time: 1000 Squat Challenge