Strength Deadlift+Clean Pull 3-3-3-3-3-3 Push Press from Rack 3-3-3-3-3-3 Conditioning 5 RFT 5 Squat Clean 10 HR Push Ups 15 AB-Mat Sit Ups

Conditioning 99 Burpees 99 Pull Ups 99 Box Jumps 99 Sit Ups 99 Squats

Gymnastic Conditioning 10 Scap Pull Ups 10 Sec Hanging Hollow Body Hold 10 Sec Hanging Arch Hold 20 Sec Kipping 4 Round not for time Conditioning 5 Round For Time 8 Single Arm DB Clean&Jerk 12 Toes to Bar 16 Push Ups

Power Clean+Paused Front Squat 3-3-3-3-3 Barbell Row 10-10-10-10-10 MetCon 100 Double Unders then AMRAP 7' 6 Devil Presses 9 Toes to Bar 12 Sit Ups Rest 5 Min 75 Double Unders then AMRAP 5' 9 Devil Presses 12 Toes to Bar 15 Sit Ups Rest 5 Min 50 Double Unders then AMRAP 3' 12 Devil Presses 15 Toes to Bar 18 Sit Ups

Strength EMOMx12 1st Min: 5 Back Squat 2nd Min: 3 HSPU Conditioning Cash in 120 Push Ups TABATA THIS 12 MIN Burpee Box Jump Overs Wall Ball Shot Russian Twist (W) Cash Out 120 Sit ups AccessoryWorkout 1 Min Plank 45 Sec Plank 30 Sec Plank 45 Sec Plank 1 Min Plank

OPEN 26.2 For Time 80 ft Dumbbell Overhead Walking lunge 20 Alternating Dumbbell Snatches (50/35 lb) 20 Pull-Ups 80 ft Dumbbell Overhead Walking lunge 20 Alternating Dumbbell Snatches 20 Chest-to-Bar Pull-Ups 80 ft Dumbbell Overhead Walking lunge 20 Alternating Dumbbell Snatches 20 Ring Muscle-Ups Time Cap: 15 minutes

Gymnastic Ladder AMRAP 8’ 2 Pull-ups 2 Toes-to-Bar 2 Box Pistols (to box) +2 reps each round Then MetCon AMRAP 12: 10 Wall Balls 10 Burpee Over Bar 5 Front Squats (70/45 kg) Goal: 175-200 Rep

1. Team WOD 0:00 – 10:00 – 1 km Run (together) , igyg Max Clean and Jerks (60/40) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run (together) , igyg Max Power Snatch (50/30) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run (together) , igyg Max Thrusters (40/20) 2. Body Armor 3 Giant Sets: Max Strict Pull-Ups Max Body Weight Bench Press Rest 3:00 between sets.

1. Hang Clean+Front Squat Build to a Heavy Set of 10 2. Conditioning For Time: 1,000 Meter Run 30 Front Squat (80/50) 50 Barbell-Facing Burpees 3. Midline Not For Time: 21-18-15-12-9 Sit-Ups :15 Second L-Sit Hold after each set

Strength EMOMx10 1 Front Squat Conditioning AMRAP 12’ 10 Db Snatch 12 Burpee 16 Swings 30 Double Unders

Strength Push Press 10-8-6-4-2-1 Build Heavy Conditioning Cash in: 120 Wallball 5 Round of 12 Devil Press 9 Hang Snatch 6 Overhead Squat Cash out:120 Wallball İyi Bayramlar :)

Strength Back Squat 5-5-5-5-5 Conditioning 5 RFT 60 Double Unders 10 Hang Power Clean 10 Burpee Over bar 10 Toes to Bar

Conditioning 200 Double Unders 80 Dumbbell Swings 60 Toes to bar 40 Push Ups 20 Burpee Box Jump Over 40 Push Ups 60 Toes to bar 80 Dumbbell Swings 200 Double Unders

Strength 5-5-5-5-5 (%85 of 1 RM) Conditioning EMOM 24’ 1st Max Running 2nd 6 Burpee 3rd 9 Box Jump 4th 12 Swings

1. Gymnastic Conditioning For Time: 100 Double Unders 10 Chest to bar 80 Double Unders 8 Chest to bar 60 Double Unders 6 Chest to bar 40 Double Unders 4 Chest to bar 20 Double Unders 2 Chest to bar 2. Conditioning AMRAP 18: 400 Meter Run 12 Dumbbell Snatches(26/14) 8 Toes to bar 3. Recovery + Midline 5 Sets: 2 Minute Light Bike (Recovery Pace) 20 Sit-Ups

1. Clean Technique 7 Sets: Clean Pull Hang Squat Clean Push Press Cluster 2. Conditioning For Time: 21 Lateral Barbell Burpees 21 Power Cleans (60/40) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (60/40) 9 Lateral Barbell Burpees 9 Thrusters (60/40)

1. Conditioning AMRAP 5: 15-12-9: Kettlebell Swing (24/16) Front Squat (60/40) 100 meter Run Rest 5 Minutes AMRAP 5: 15-12-9: DB Snatch (24/16) Burpees 100 meter Run

1. Squat Clean Complex On the 2:00 x 6 Rounds: Hang Squat Clean Squat Clean Front Squat (%80-85 of 1 RM HSC) 2. Front Squat + Handstand Push-ups On the x 12 (6 Rounds): Odd Min : 3 Front Squat(%75 of 1 RM) Even Min: 3 Kipping Handstand Push-ups 3. Conditioning On the 2:00 x 7 Rounds: 3 Power Clean(70/40) 6 Burpees 100 Meter Farmers Carry(24/16)

1. Push Press On the 2:00 x 6 Rounds: Rounds 1-2: 5 Push Press Rounds 3-4: 4 Push Press Rounds 5-6: 3 Push Press Same Weight(%75-80 of 1 RM) 2. Conditioning 3 Rounds,not for time 20 One Arm Dumbbell Hang Clean and Jerks (24/16) 25 Push Ups 30 Lunge 3. Accessory Workout Not For Time: 100 Banded Tricep Pushdowns 50 V-Ups

Strength Push Press 3-3-3-3-3 Metcon 5 Rounds For Time: 5 Pull-Ups 10 Burpees 200m Run Time Cap: 16 min