1. Conditioning Alternating EMOM x 16: Odd Minutes: 6 Power Clean(touch&go) (50/35) Even Minutes: 30 Seconds Max Push Ups Push Ups  Window is from the 0:00-0:30   2. Midline Conditioning Alternating EMOM x 16: Odd Minutes – 8 Burpee Box Jump Overs Even Minutes – :30 Seconds Max Toes to Bar Toes to Bar Window is from the 0:00-0:30

Strength Deadlift(%85) 5-5-5-5-5 Strict Pull Ups 5-5-5-5-5 Dips 5-5-5-5-5   MetCon AMRAP 12’ DB Snatch (24/12) Wallball Burpee 1-2-3-4-5…

Strength On the 1:30 x8 Round Odd Round:5 HSPU Even Round:5 Push Press (%80-85)   Conditioning EMOM x 18 1st Min:8 Wallball 2nd Min:10 Burpee 3rd Min:12 Box Jump     Accessory Workout 30 Sec Hollow Body Hold 30 Sec Superman Hold 3 Round

Strength Back Squat 5-5-5-5-5-5   Conditioning On the 5:00x5 Round 20 Devil Presses 30 Toes to Bar 40 Squat Accessory Workout Plank Push Ups Max Wall Sit Max 2 Round

Conditioning   40 Power Clean(50/30 kg) 70 Air Squat 90 Sit Ups 3 Round for Time  Time Cap: 24 Min

1 Deadlift(80/40 kg) 2 Pull Ups 3 Box Jump 4 Toes to Bar 5 Push Ups 6 Burpees 7 Swings 8 Single Arm Db Snatches 9 Sit-Ups 10 Air Squats 11 Jumping Lunge 12 Round

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 50 Banded Tricep Pushdowns 50 V-Ups

Strength Front Squat 3-3-3-3-3   Metcon 5 Rounds For Time: 6 Pull-Ups 12  Burpees 50 Double Unders Time Cap: 16 min

HERO-KALSU   For Time   100 Thrusters (60/40kg)   Every minute on the minute: 5 Burpees

Conditioning 20 min AMRAP: 20m Shuttle Run 10 Toes-to-Bar 8 Burpee 6 Handstand Push-Ups

1. Conditioning 5 Rounds For Time 500 m Run 15 Kettlebell Swings (32/24) 15 Push-Ups   Time Cap: 25 min   2.Rope Climb   3 x 1 Rope Climb   Rest as needed

1. Weightlifting   Clean & Jerk Every1:30 Min x 8 sets   2 Clean & Jerks (75–80%)   2. Conditioning   For Time 21-15-9 Thrusters (50/35) Chest to Bar Pull-Ups   Time Cap: 9 min

1. Strength   Deadlift Build to a heavy single rep   Then 2-2-2-2-2 (%85)   2. MetCon   AMRAP 7’ 3 Deadlifts (80/40) 6 Handstand Push-Ups 9 Box Jump

1. Gymnastics Skill Handstand Push-Ups   5 x max reps   2. Conditioning   For Time 120 Double Unders 100 Sit-Ups 80  Dumbbell Snatches (22.5/15) 60 Toes to Bar 40 Burpees 20  Kipping HSPU   Time Cap: 24 min

1. Olympic Lift Snatch On the 1:30x8 1 Snatch Pull+ 1 Hang Snatch + 1 Squat Snatch Build to a technical heavy for the day   2. Conditioning   Every 4:00 x 5 sets 100 Double Unders 30 Push Ups 30 Sit Ups 30 Squats Rest with remaining time

1. Strength   Back Squat   5-5-5-5-5 Build Heavy Not max. Heavy but repeatable.   2. Conditioning   5 Rounds For Time 12 Lunge 9 One Arm Hang Clean&Jerk 6 Burpees Time Cap: 12 min

1.Strength EMOM 10: Odd: 2 Hang Power Snatch + 1 Overhead Squat  (%50–55) Even: Overhead Squat Hold :20s with empty bar 2.Conditioning  AMRAP 9’ 12 KB Swings (16/10kg) 9 Pull-ups  6 Burpees 3.Accessory  3 Rounds: 12 DB Romanian Deadlift (16/12 kg) 12 Sit-ups

General Warm Up 10 Air Squats 10 Shoulder Discolates 10 Scap Pull-ups 5 Inchworm + Push-up 3 Round Mobility(Dynamic) 10 Cossack Squat 10 Hip Opener 10 Shoulder Taps 10 Leg Swings 10 Band Pull-aparts 3 Round Drill Tempo Front 16 Rep Goblet Squat with plate 8 Rep Front Squat (6 sec down, 1 sec pause empty bar) 2 Round     Gymnastic core & shoulder (before metcon) 5 Rep Toes to Bar kip swing drill 5 Rep Wall-facing Handstand Hold (20 sec hold) 5 Rep Hollow Rock 2 Round   1. Temp

1.Strength  On the 1:00x8 Round 1 Squat Clean & Split Jerk  (%50-55) Pause for 3 seconds in the front rack position after the squat clean (Warm-up with barbell complex) 2.Conditioning  AMRAP 9’ 200m Run 8 Power Cleans (40/25) 10 Burpees Over Bar 12 Sit-ups 3.Accessory 3 Rounds: 12 DB Z-Press  12 Slowest Ring Row 30 sec Side Plank Hold (each side)

1.Strength Clean Complex On the 2:00x6 Round Clean Pull+Hang Clean+Front Squat+Jerk     2.Conditioning Tabata This (8 Min) Deadlift Pull Ups Burpees Sit Ups   Rest 4 Min     Tabata This( 8 Min) Thrusters Toes to Bar Push Ups Leg Raises