Cash in 200 Double Unders 100 Push Ups 80 Box Step Ups with db(22,5/12,5 kg) 60 Burpee 40 Wallball (10/6kg) 20 Power Clean (50/35kg) 10 HSPU Cash out 200 Double Unders Time Cap:26 Min

1. Deadlift (On the 2:00) 5 Repetitions @ 85% 1 Repetition @ 85% 5 Repetitions @ 85% 1 Repetition @ 85% 5 Repetitions @ 85% 1 Repetition @ 85%   2. Conditioning For Time: 50-40-30-20-10: Sit-Ups 25-20-15-10-5: Burpees 10-8-6-4-2: Deadlifts (100/60 kg)   3. Midline Totally 2 Minutes in a L-Sit *Every break – 15 Empty Barbell Good Mornings

1. Conditioning For Time: 21-15-9: Thrusters(50/35) Pull-Ups   2. Skills Alternating On the Minute x 10: Odd Minutes – Max Burpee in :30 Seconds Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

1. Conditioning 5 Rounds, On the 4:00: 30 Air Squats 200 meter run 10 Burpees Score is slowest round.   2. Midline 4 Giant Sets: Max Effort L-Sit Hold 20 Back Extensions Rest 1:30 between sets.

1. Conditioning For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (60/35) 30 Double Unders

1. Tempo Back Squat 10 Sets of 1: 6 Seconds Down, 1 Second Pause in Bottom   2. Conditioning AMRAP 26: 50 Dumbbell Snatches (28/16 kg) 40 Burpees 30 Toes to Bar 20 Kipping Handstand Push-ups

1. Deadlift Build to a Heavy Set of: 9 Rep 7 Rep 5 Rep 3 Rep 2. Conditioning AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (60/30) 4 Burpee Box Jump Overs (70/50) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (70/35) 4 Burpee Box Jump Overs (70/50) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 4 Power Cleans 80/40) 4 Burpee Box Jump Overs (70/50)

Conditioning AMRAP 24: 30 Double Unders 15 Wallballs (10/6) 30 Double Unders 15 Swings (24/16) 30 Double Unders 15 Burpees

1. Weightlifting Minutes 0:00 – 4:00 – Heavy Pause Front Squat Minutes 4:00 – 8:00 – Heavy Hang Squat Clean Minutes 8:00 – 10:00 – Heavy Squat Clean 2. Tempo Front Squat On the Minute x 10 – 1 Tempo Front Squat 5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack. 3. Conditioning 3 Rounds For Time: 9 Pull Ups 15 Wallballs 21 Burpees

1. Team of 2 (i go you go) 0:00 – 12:00, Max Clean (60/40) 12:00 – 15:00 – Rest 15:00 – 22:00 –Max  Box Jumps 22:00 – 25:00 – Rest 25:00 – 30:00 – Max Burpee   2. Accessory Workout 3 Sets: Max Strict Pull-Ups Max Strict Press(50/30 kg) Rest 3:00 between sets.

1. Handstand Pushups Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 Double Unders Even Minutes – Max Handstand Push-ups   2. Back Squat 10 Reps @ 70% 8 Reps @ 73% 6 Reps @ 77% 4 Reps @ 81% 2 Reps @ 86% Rest 2:00 between sets.   3. Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 30 Sec Max Slowed Mountain Climbers Even – 30 Sec Max Medicine Ball Squat Cleans (10/6)

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