Strength Power Snatch&Overhead Squat 2 Rep %85 2 Rep %90 1 Rep %95 1 Rep %95     Front Squat 5 Rep %85 5 Rep %85 5 Rep %85   Barbell Row...

Strength On the 1:30 x 6 5 Bench Presses (%95 1 RM)   Strict Pull Ups 5-5-5-5-5   Conditioning AMRAP 24’ 6 Power Snatch(40/30) 9 Bar...

Strength EMOM 16’ 1st 5 Snatch Deadlift (%85) 2nd 3 Overhead Squat (%85) 3rd 1 Hang Power Snatch(%85))   Conditioning 1-10 Pull Ups 10-1...

Strength On the 1:45 x 6 (%85 Push Press Weight) 5 Deadlift 4 Hang Power Clean 3 Front Squat 2 Push Press     Conditioning 12 Push Press...

Rx 3 RFT 400 meter Run 20 Toes to Bar 20 Dumbbell Snatch (24/16)   3 Min Rest   3 RFT 400 Meter Run 15 Swings (24/16) 15 Kipping Deficit...

Strength Clean&Jerk 1 Rep %85 1 Rep %90 1 Rep %95   Clean Deadlift 1 Rep %85 1 Rep %90 1 Rep %95   Gymnastics 5 Round not For Time 10...

Strength On the 1:30 x 6 10 Snatch Pull (%85 1 RM)   On the 1:30 x 6 8 Bench Presses (%85 1 RM)       Conditioning On the 5 Min x 6 Round...

Conditioning 1st Round 21 Pull Ups 21 Cluster(30/20 kg ) 21 Burpee Time Cap 4 Min   2nd Round 15 Pull Ups 15 Cluster(40/25 kg ) 15 Burpee...

Warm Up 20x4 Shuttle Run 10 Hand Release Push Ups 20 Meter Walking Lunge 10 V-Sit Roll 3 Round   Mobility&Skills 1 Min 90 to 90 1 Min...

Mobility 1 Min Calf Activation 1 Min Wall Hinge 1 Min Overhead Activation 1 Min the Knight to Hamstring Stretch 1 Min Forearm Stretch 1...

Strength On the 1:15 x 8 4 Hang Clean pull 3 Hang Clean 2 Front Squat 1 Split Jerk Conditioning For Time: 9 Unbroken Power Clean 6...

Conditioning AMRAP 4 x 7 Round 400 Meter Run 15 Burpee 15 DB. Thrusters(16/12) Rest 1 Min between sets Pick Up where you left off

Warm Up 30 Shoulder Discolates 10 Squat to Stand 10 Good Morning 5 Inch Worm+Push Ups 3 Round   Mobility&Skills 1 Min Pigeon Stretch 1...

Warm Up 30 Arm Circle 10 Kneeling Push Up 30 Climber 10 Sumo Squat 3 Round Mobility 1 Min Calf Activation 1 Min Wall Hinge 1 Min Overhead...

Mobility 2 Min The Book(Standing) 1 Min Bar Passes 1 Min Squat to Stand 1 Min Armless Prayer   Strength EMOM x 9 1st 5 Snatch Pull 2nd 3...

Warm Up 20 Shoulder Discolates (with stick) 10 Push Press (empty bar) 10 Push Ups 3 Round   Mobility 1 Min Pec Stretch 1 Min Self Hug...

Warm Up 30 Jump Rope 10 Squat 10 Meter Bear Crawl 10 Hand Release 3 Round   Mobility&Skills 1 Min Pigeon Stretch 1 Min Warrior Stretch 1...

Conditioning 30 Push Jerks (60/40) Tabata Burpee 40 Hang Power Cleans (80/60) Tabata Toes to Bar 50 Deadlifts (120/80) Tabata Squat Time...

Strength Deadlift Same Weight (%85 1 RM) 5-5-5-5-5   Conditioning 27-21-15-9-6 Burpee&Pull Ups Box Jump 40 meter Farmers Carrry