MetCon EMOM x20 Minute 1: 40 Double Unders + Max Toes-to-Bar in remaining time. Minute 2: 12 Deadlifts (80/50) Minute 3: 40 Double Unders + Max Handstand Push-ups in remaining time. Minute 4: Rest

TEAM WOD For Time: 350 Burpees Over Bar (Lateral)   THE RULES: The Condition: Partner A performs Burpees ONLY while Partner B is in a Dead Hang from the pull-up bar. The Break: The moment Partner B drops from the bar, Partner A must stop moving immediately. The Switch: Partners can swap roles at any time. No reps are counted if the bar is empty

3 Round FT 15 Clean & Jerks (60/40 kg) 100 Double Unders   Conditioning "CINDY"(Modified) AMRAP 10: 5 Chest-to-Bar Pull-ups 10 Push-ups 15 Air Squats Target: 11+ Rounds.

Strength Pull Ups 5-5-5-5-5 Barbell Row 12-12-12-12   Conditioning For Time: 500 Double Unders Every time you break or trip: 10 Burpees.

Strength-Clean Complex On the 1:30x8 1 Power Clean + 1 Hang Power Clean + 2 Front Squats + 1 Jerk Hold the bar the whole time. If you drop, the rep doesn't count.   Conditioning 5 RFT 10 Plate O.H.L.(15/10kg) 10 Hand Release Push-ups 10 DB Clean&Jerk (24/16kg) Time Cap:14 Min

Strength Back Squat 5-5-5-5-5 Conditioning EMOM 24’ 1st Min: 6 Squat Clean (50/35 kg) 2nd Min: 9 Toes to Bar 3rd Min: 12 Wallball(9/6)

Gymnastics Skill   EMOM x 10: 3 Handstand Push-ups Conditioning   For Time: 50 Deadlifts (70/45) 40 Box Jump Overs 30 Chest to Bar Pull-ups 20 Power Cleans (60/40)  10 Devil Press (22.5/15) Accessory   3 Sets: 15 Banded Pull-Aparts 1:00 Achilles Stretch

Push Press  Every 2:00 x 5 Sets: 5 Reps (%75) Conditioning   21-15-9 Reps for Time: Overhead Squats (40/25) Burpees over Bar Directly into:  100 Double Unders Accessory  3 Sets: Max Effort Ring Dips 1:00 Pigeon Stretch

Front Squat  Every 2:30 x 5 Sets: 5 Reps (%75-80) Conditioning   3 Rounds for Time: 400m Run 20 DB Snatches (22.5/15) 20 Pull-ups Accessory  3 Sets: 15 Single Leg Box Squat 20 Weighted Sit-ups

Clean & Jerk  Every 2:00 x 6 Sets: 2 Power Cleans + 1 Split Jerk (%75-80) Conditioning   4 Rounds for Time: 15 Clean & Jerks (50/35) 15 Toes to Bar 30 Double Unders Accessory  3 Sets: 15 Banded Face Pulls  1:00 Thoracic Bridge Stretch

Snatch Complex   Every 1:30 x 8 Sets: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat (%75-85) Conditioning   AMRAP 15: 10 Power Snatches (45/30) 15 Box Jumps (60/50) 20 Wall Balls (9/6) 60 Double Unders Accessory Workout 3 Sets: 12 Romanian Deadlift

1.Conditioning For Time: 50 Wall Balls (10/6 kg) 40 Dumbbell Swings (22.5/15 kg) 30 Chest to Bar Pull-ups (or Pull-ups) 20 Goblet Squats (22.5/15 kg) 10 Single Arm Devil Press (22.5/15 kg) 20 Goblet Squats 30 Chest to Bar Pull-ups 40 Dumbbell Swings 50 Wall Balls   2. Accessory Workout 3 Sets:   Max Effort Strict Ring Dips (or Bench Dips) 20 Weighted  Sit-ups

1. Front Squat (Heavy Day) Every 2:00 x 6 Sets: 3 Reps (%80-85 of 1RM)   2. Conditioning On the 3:00 x 4 Sets: 12 Single Arm Dumbbell Clean&Jerk (25/15kg) (5-5) 12 Box Jump Max Meter Run in remaining time.   Rest 1:00 between sets.

1.Gymnastics Skill EMOM x 12: Minute 1: 30 Sec Hollow Body Hold Minute 2: 3 Handstand Push-ups (or Box HSPU) Minute 3: 45 Seconds Plank Hold   2. Conditioning AMRAP 15: 20 Alternating Dumbbell Snatches (22.5/15 kg) 30 Double Unders 20 Single Arm Dumbbell Overhead Lunges (10/10) 10 Burpees   3. Accessory Workout 3 Sets: 15 Bulgarian Split Squats (each leg) 15 Banded Face Pulls 1:00 Minute Thoracic Bridge Stretch

Conditioning For Time: 400 Meter Run 20 Box Jump Overs (70/50) 20 Power Cleans (50/30) 20 Toes to Bar 20 Push Jerks (50/30) 20 Box Jump Overs (70/50) 400 Meter Run 20 Box Jump Overs (70/50) 20 Power Cleans (60/40) 20 Toes to Bar 20 Push Jerks (60/40) 20 Box Jump Overs (70/50) 400 Meter Run

1. Deadlift(%85) EMOMx12 3 Deadlift     2. Conditioning On the 4:00 x 5 Sets: 90′ Walking Lunge 15 Deadlifts (70/40) 5 Pull Ups   3. Accessory Workout 3 Sets: Max Effort Push-ups Rest as needed following push-ups.

Teams of 2 AMRAP 30' 150 Dumbbell Swings (Russian) (Partners split reps however they want ) 100 Synchro Air Squats 80 Hang Power Cleans (Split reps: Partner A works, Partner B rests) 60 Synchro Burpees 40 Thrusters (Split reps: Partner A works, Partner B rests) 20 Synchro Toes-to-Bar

Strength EMOM 12' Odd Minutes: 3 HSPU Even Minutes: 6 Strict Press Tabata 2 x 10-Minute Tabata (20s Work / 10s Rest) Tabata #1 DB Goblet Squats Burpees DB Swings (Russian) Mountain Climbers 1 Minute Rest Tabata #2 DB Goblet Squats Burpees DB Swings (Russian) Battle Rope

Conditioning EMOM 30' Min 1: 8-10 DB Devil Press (RX: 22.5/15 kg) Min 2: 12 Box Jump Overs Min 3: 12 Toes-to-Bar Min 4: Max Rep Sit-ups Min 5: Rest

Clean Complex (Heavy) on the 1:30x8 Round 1 Hang Power Clean+1 Power Clean+2 Front Squat MetCon AMRAP 15' 3 UB Power Clean (50/35 kg ) 6 Toes to Bar 9 Burpee&Box Jump 30 Double Unders Accessory Workout 30 Sec Superman Hold 30 Sec Hollow Hold 3 Round