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

1. Conditioning For Time:  1200 meter  run 50 Overhead Squats (45/35)  50 Thrusters (45/35)  50 Front Squats (45/35)   2. Accessory Workout Not For Time:  10-8-6-4-2: Bench Press (Bodyweight) Strict Chest to Bar Pull-Ups

Strength Snatch Grip Deadlift (%85) 3-3-3-3-3   Snatch Pull (%85) 3-3-3-3-3   Hang Muscle Snatch (%55-60) 3-3-3-3-3   Conditioning AMRAP 20’ Single Arm Devil Presses (24/12kg) Box Jump 1-2-3-4-… 30 Double Unders

4 Rounds  of 1st Burpees 2nd Sumo Deadlift High-Pull (40/30 kg) 3rd Box Jump 4th Push Press (40/30 kg) 5th Rest     No rest between stations

Strength Push Press 5-5-5-5-5 (%85)   Metcon EMOMx20 Min 1: 10 Ring Dips Min 2: 8 Burpee Box Jump Overs Min 3: 6 Hang Power Clean (40/30 kg) Min 4: 4 HSPU

Skill Workout(10 minutes) HS Hold   Weightlifting   Power Clean 2-2-2-2-2 (%85)   Metcon For Time “Chipper”   200 Double Unders 80 Sit-ups 60 Burpees 40 Power Cleans (40/30 kg)  20 Single Arm DB.Push Press  (24/16kg)

Strength Deadlift 5-4-3-2-1   MetCon AMRAP 12’ 10 Toes to Bar 12 Dumbbell Snatch (alternating, 22.5/15 kg) 14 Push Ups

Conditioning 4 Rounds For Time: 800m Run 30 KB Swings (24/16) 20 Box Jumps (60/50 cm) 10 Burpees

Skill Practice (10 min) Kipping Pull-up Drills   Strength   Front Squat 5-5-5-5-5 (%85)   Metcon For Time(FRAN) 21-15-9 Thrusters (45/30 kg) Pull-ups   FRAN TIME STANDARDS Elite / Competitive 2:00 – 3:00 (Dünyada en üst seviye atletler: 1:50–2:20 arası.) Advanced 3:00 – 5:00 Intermediate 5:00 – 7:30 Beginner 7:30 – 10:00 New Athlete 10:00+

Conditioning For Time: 200m Run 15 Power Cleans (50/35 kg) 400m Run 12 Power Cleans  (60/40 kg) 600m Run 9 Power Cleans (70/45 kg) 800m Run 6 Power Cleans (80/50 kg) Goal: < 18 min