Conditioning Cash in 50 Wallball AMRAP 7' 3 Hang Squat Clean (40/25kg) 6 Toes to Bar 12 Push Ups Rest 3 Min AMRAP 5' 3 Hang Squat Clean (50/30kg) 6 Toes to Bar 12 Push Ups Rest 3 Min AMRAP 3' 3 Hang Squat Clean (60/35kg) 6 Toes to Bar 12 Push Ups Cash Out: 50 Burpees Accessory Workout 3 Rounds of: 8 DB Romanian Deadlift 8 Sit Ups 8 Close Grip Push Ups

Format: Team of 3 Start: 18:30 ​ THE 1905 ​ Buy-in: 1919m Run ​195 Synchro Burpees ​195 Wallballs ​195 Synchro Squats ​195m Barbell Carry ​Cash-out: 1919m Run

Strength EMOMx12 1 Tempo Front Squat+Push Press (%85 of Push Press) Conditioning 1-2-3-4-5-6-7-8-9-10 Deadlift (80/50kg) Burpee over Bar Box Jump over ​Elite: 11 Minutes ​Rx:14 Minutes Accessory Workout 21-15-9 Ab-Mat Sit Ups 75 Double Unders

1.Strength (The Heavy Primer) Back Squat Set 1: 10 Reps @ 60% 1RM Set 2: 8 Reps @ 70% 1RM Set 3: 6 Reps @ 75% 1RM Set 4: 4 Reps @ 80% 1RM Set 5: 2 Reps @ 85%+ 1RM 2.The Crossroads Hybrid 800 meter Run 100m Single Dumbbell Front Rack Walking Lunges (22.5/15 kg) 800 meter Run 100 Heavy Dumbbell Swings (22.5/15 kg) 800 meter Run 80m Burpee Broad Jumps 800 meter Run 400m Farmers Carry (22.5/15 kg Kettlebells or Dumbbells) 800 meter Run 100 Wall Balls (9/6 kg) 800 meter Run

Focus: Pure speed and explosive power. 1.Strength Deadlift: 5x5 at 75-80% 1RM. 2. Metcon 21-15-9 (For Time): Thrusters (43/30 kg) Burpees Over Bar Rest 3 Minutes 9-15-21 (For Time): Kettlebell Swings (30/20 kg) Wall Balls (9/6 kg)

Focus: Pushing the limits of upper body pulling and pushing. 1.Gymnastics Skill Every 2 Minutes x 5 Sets: Max Unbroken Set of Strict Pull-ups 2.Metcon AMRAP 20' 5 Handstand Push-ups 10 Chest-to-Bar Pull-ups 15 Box Jump Overs (70/60 cm) 200m Run Mentality: This is a "grinder." Find a pace you can hold for 20 minutes without breaking the gymnastics into small singles.

Focus: Barbell cycling and heavy technical work. 1.Olympic Lifting 15-Minute EMOM: Min 1: 3 Squat Cleans (75% of 1RM) 2. Metcon (The Chipper) For Time: 800m Run 30 Power Cleans (60/40 kg) 30 Front Squats (60/40 kg) 30 Push Press (60/40 kg) 800m Run Elite Target: 14:00.

1. Strength Back Squat: 5-5-5-3-3-3 (Building to a heavy triple for the day). 2. Metcon (For Time) 5 Rounds: 400m Sprint 24 Alternating Dumbbell Snatches (22.5/15 kg) 12 Toes-to-Bar Rest 90 Seconds between rounds. Goal: Consistency. Each round should be within 5-10 seconds of the first.

Team WOD (teams of 2): For Time: Buy-in: 800m Run (together) Then: 10 Rounds (split as needed) 10 Deadlifts (80/50 kg) 10 Burpee Box Overs (60/50 cm) 10 Front Rack Lunges (1x DBs) Cash-out: 100 Wall Balls (alt. every 10)

Clean Complex(%85-90) Every 2:00 x 6 sets: 1 Clean Pull 1 Hang Squat Clean 1 Front Squat 1 Jerk Gymnastics Strict Pull-up 4 Sets: 5 Strict Pull-ups 5 Ring Dips (strict) 20 sec Hanging L-sit hold Rest 1:00 between sets Conditioning For Time 3 Rounds of 10 Clean & Jerks (60/40 kg) 15 Chest-to-Bar Pull-ups 20 Wall Balls (9/6 kg) 25 Sit-ups 200 m Run

Pull-up Skill Work 5 sets: 8 Scap Pull-up 30 Sec Dead hang 10 Ring Row 5 Negative Pull-up Conditioning AMRAP 14’ 10 Pull-ups 20 Box Jumps (60/50 cm) 30 Walking Lunge 200m Run

Clean Clusters on the 1:30 x 8 sets: 2 Squat Cleans @75-85% Skills Handstand Push-up Progression 5 Rounds 5 kipping HSPU 20 sec Wall Facing HS Hold 10 Hollow Rocks Conditioning AMRAP 12' 6 Hang Power Cleans (50/35 kg) 8 Burpee Box Jump Overs (60/50 cm) 10 Toes-to-Bar 30 Double Unders

1. Clean and Jerk On the Minute x 10 20 Double Unders + 1 Clean and Jerk 2. Conditioning For Time (25:00 Cap): 400 Meter Run(5kg) 50 Deadlifts (80/40) 400 Meter Run(5kg) 40 Hang Power Cleans (80/40) 400 Meter Run(5kg) 30 Front Squats(80/40) 400 Meter Run(5kg) 20 Push Press(80/40) 400 Meter Run(5kg) 10 Clusters (80/40)

Conditioning 21-15-9: Wallballs Box Jumps 200 Meter Farmers Carry 21-15-9: Wallballs Box Jumps 200 Meter Farmers Carry 21-15-9: Wallballs Box Jumps Kilos DB’s (22.5’s/15’s)

Strength on the 1:45x6 Round 1 Squat Clean (%85-90) Conditioning 6 Rounds: 1 Minute Sit-ups 1 Minute Farmers Carry (10 Meters) 1 Minute Box Jumps 1 Minute Lunges 1 Minute Burpees 1 Minute Rest

Conditioning On the 2:00 x 10 Rounds: 15 Wallballs 15 Sit-ups Max Double Unders

Conditioning On the 6:00 x 3 Rounds: 800 Meter Run 15 Dumbbell Front Squats Max Dumbbell Shoulder to Overhead Dumbbells: (50/35lbs)

Strength on the 2:00 x5 Round 3 Back Squat (%85-90) Conditioning 5 Rounds x AMRAP 3: 9 Hang Power Cleans (50/30) 45 Air Squats Max Burpee Rest 1 Minute Between Rounds Score: Total Max Burpees.

1. Deadlift Minutes 0-5: Romanian Deadlift Minutes 5-10: Sumo Deadlift Minutes 10-15: Conventional Deadlift 2. Conditioning On the 2:00 x 5 Sets: 24 Meter Walking Lunge 4 Deadlifts (80/60) 20 Sit Ups 2 HSPU 3. Body Armor 3 Sets: Max Effort Push Press Directly Max Effort Push-ups Rest 2 min between sets

1. Snatch Skills On the 1:30x7 Round Pausing Snatch Deadlift Low Hang Squat Snatch Squat Snatch 2. Squat Snatch On the Minute x 9: 1 Squat Snatch (%50) 3. Back Squat 10 Reps @ 70% 8 Reps @ 75% 6 Reps @ 80% 4 Reps @ 85% 2 Reps @ 90% Rest 2:00 between sets. Conditioning For Time: 21-15-9 Thrusters (60/40) Chest to Bar Pull-Ups