Warm up 3 Round 20x5 Shuttle Run 20 Bar passes 20 Press behind the neck 20 Spider Lunge   Mobility 90 to 90 Pigeon Stretch R/L Cuff...

Warm up 3 Round 30 sec Jumping Jack 30 sec Samson Stretch( Each Side) 30 sec Calf Raise 30 sec Kneeling push up   Mobilitiy Standing Quad...

Pull Up Warm Up 10 Active Hollow Hang x 3 Round   Butterfly Drill with Box 5 Min   Strict half way butterfly 6 Rep 10 Round     Small...

Strength EMOMx8 1st 5 Clean Deadlift 2nd 5 Clean Pull   Conditioning 27-21-15-9-6-3 Power Clean(40/30) Air Squat Burpees

“Lucky 13” 3 Round For Time 13 Push Ups 13 Sit Ups 13 Box Jumps (60/50 cm) 13 K.B.S.(24/15 kg) 13 Push Press (20/15 kg) 13 Walking...

Tabata x12 Deadlift Ring row Burpee Mountain Climber Rest 4 min Tabata x12 Push Press Knee to Elbows Air Bike Battle Rope

Strength 100 Power Snatch (40/25 kg) AMRAP 8: 24 HSPU Max Burpee AMRAP 8: 24 Toes to Bar Max Plank

GYMNASTIC SKILLS HSPU HSW Drills     Strict HSPU’s 5 Reps  x 6 Round 60 Sec Rest   Handstand Weight Shifts 4-8 Reps x 3 Round    ...

Strength 5 Front Squat x 6 Heavy Sets Rest 3 Min 5 Strict Pull Ups x 6 Round Conditioning 3 Rounds For Time: 200 Jump Rope 70 Sit-ups 50...

“NANCY” 400 Meter Run 15 Overhead Squats(40/30 kg) Accessory Workout 10 Diamond Push Ups 20 Stiff Leg Deadlifts 30 Toe Touch 3 Round

Strength On the 1:30x10 3 Clean Pull+2 Hang Squat Clean+1 Split Jerk Conditioning AMRAP 18’: 6 Double DB Devil Press 9 Toes To Bar 18...

Strength On the 1:30x6 5 Snatch Grip Deadlift & Panda Pull (%85) On the 1:30x6 5 Strict Pull Ups AMRAP 20: 5 Deadlifts (130/70) 10...

Tabata This 8 Min Power Clean (45/30) Sit Ups Kettlebell Swings Hollow Body Rock   Rest 4 Min   Tabata This 8 Min Power Snatch(40/25) Leg...

Strength On the 1:40x12 1st 5 Bench Press 2nd 5 Front Squat Conditioning AMRAP 20: 6 Dumbbell Box Step-Ups 8 Single Arm Push Press 30...

GYMNASTIC SKILLS Dips Top/Bottom Dips Top of Dip hold/bottom of the dip hold 10 Rounds of 10 Sec on 20 Sec off Kipping Dips 5x 20 Sec on...

Conditioning Cash in:100 Double Unders 40 Power Snatch (40/30) 60 Squat Clean (50/35) 90 Wall Ball(9/6) Cash out:100 Double Unders

Mobility 1 Min Book 1 Min Good Morning 1 Min Squat to Stand 1 Min Side to Side STRENGTH Strict Press 6-6-6-6-6 (Heavy Load) Conditioning...

GYMNASTIC SKILLS Pull Up Hang Practise 10 Active Hang Position 10 Beat Swings 10 Hip to Bar 3 Sets Rest 30-60 Sec Between Sets   Kipping...

Warm Up AMRAP 3’ 5 Push Ups 30 Climbers 10 Walking Lunge     Mobility 1 Min Bar Passes 1 Min Squat to Stand 1 Min The Knight to Hamstring...

Warm Up 30 Jump Rope 15 Push Ups 3 Round Rest 1 Min 30 Sec Squat Opener 30 Sec Sotts Press 3 Round   1 Min Pigeon Stretch 1 Min Active...