Strength Snatch (%80-85) On the 2:15x6 Round 2 Snatch   Front Squat (%80-85) On the 2:15x5 Round 5 Front Squat   Strict Press (%50-55) On the 2:15x3 Round 10 Strict Press   Then   Accessory Workout 3 Rounds for: 10 Sit-ups 30 sec Hollow Hold 30 sec Superman Hold

“Crossroads Engine Test” For Time: 50 DB Thrusters (2x17,5/12,5 kg) 30 Toes-to-Bar 20 Power Cleans (70/45 kg) 10 Bar Facing Burpees 400m Run Time Cap: 13 min   Then    Accessory Workout 3 Rounds of: 20 Sec Hanging L-Sit Hold 24 Back Extensions 1 min Plank Hold

Conditioning EMOM 20’ 1st 6 Hang Power Clean (50/35) 2nd 8 Toes to Bar 3rd 10 Dips 4th 12 Squat   Accessory Workout 10 Ring Row 10 Hanging Knee Raise 30 Sec Plank 3 Round

(Teams of 3) For Time 1500m Run (together) 120 Sync Squat 90 Deadlifts (80/55 kg) 60 Hang Power Cleans (50/35 kg) 30 Sync Burpees     (Time Cap: 30 min)   Compare with  Sat/181025

Conditioning AMRAP 20’ 5 Hang Power Snatch (40/25) 10 Wall Walk 15 Burpee     Accessory Workout Plank Max Wall Sit Max 2 Round

Conditioning AMRAP 9’ 15 Single  DB Snatch (Alternating) (15/8 kg ) 15 Push Ups 15 Box Jump   Rest 3 Min   AMRAP 6’ 12 Single  DB Snatch (Alternating) (17,5/10 kg) 12 Push Ups 12 Box Jump   Rest 3 Min   AMRAP 3’ 9 Single  DB Snatch (Alternating) (20/12 kg) 9 Push Ups 9 Box Jump

Conditioning Cash in 100 Double Unders   5 Rounds of 10 DB Squat Clean 20 Burpee over Db. 30 AB-Mat Sit Ups   Cash out 100 Double Unders

Strength: Back Squat(%85) 5-5-5-5-5   Conditioning On the 5:00 x 5 Round 45 DB Swings 30 Goblet Squat 10 Devil Presses   Dumbbell Weight:24/16 kg   Accessory Workout Tabata This (8 Min) Burpees V-Up Climbers Air Squat

Teams of 3 For Time   1500m Run (together) 120 Sync Squat 90 Deadlifts (80/55 kg) 60 Hang Power Cleans (50/35 kg) 30 Sync Burpees    ...

Heavy Friday Clean & Jerk – Find 1RM   Front Squat (%85) 3-3-3-3-3   Accessory Workout 3 Rounds (not for time)   10 Reverse Lunges (each...

Conditioning 3 Rounds for Time 800m Run 20 Pull-ups 40 Wall Balls (9/6 kg) (Time Cap: 18 min)

Conditioning AMRAP 20’ 400m Run 12 Toes-to-Bar 9 Push Press (60/40 kg) 6 Deadlift (60/40 kg)

Skill Work: 6 Rounds of: 5 Strict Pull-ups 10 Ring Dips 15 Hollow Rocks   Conditioning For Time 21-15-9 Power Clean (50/35 kg) Handstand...

Strength: Back Squat(%85) 5-5-5-5-5   Conditioning On the 3:00 x 6 Rounds   5 Front Squat (50/35) 10 Burpees Over Bar 200 Meter Run

Fastest F Boy 5 Sets, Not for Time: 40 Unbroken Double-Unders 20 meter Shuttle Run   Strength On the 2:00 x 5 Round: 1 Hang Power Snatch...

Conditioning 12-9-6-3: Hang Power Cleans (50/35) Burpee Box Jump Overs Push Press(50/35) Chest to Bar   Accessory 3 Sets For Time: 40...

Handstand Walk Conditioning EMOM x 12 (6 Rounds): 1st Minute:1 Power Clean + 1 Split Jerk 2nd Minute: Handstand Walk Practice  ...

Strength(Gymnastic) AMRAP 8: 20 Kipping Handstand Push-ups 40 Dumbbell Power Snatches (24/16) Remaining Time : Max Handstand Push-ups  ...

Gymnastic Skills 5 Kipping HSPU 5 Wall Walk 8 Round   Conditioning For Time 15-12-9-6-3: Toes to Bar Squat Clean (70/45 kg)...

Conditioning 5 Rounds of: 1 Minute  Hang Power Snatch (40/25) 1 Minute Burpee 1 Minute Squat 1 Minute Rest   Gymnastic Conditioning  5...