Skill / Midline   4 Sets (Not for Time): 8 Strict Pull-ups 6 Ring Dips 20 sec L-Sit 12 AB-Mat Sit-ups   Then    Weightlifting Complex   On the 2:00x5 Round 1 Hang Snatch + 1 Snatch + 1 Overhead Squat (%75-80 of 1 RM  Snatch)

On the 2:00x6 Round 2 Clean & Jerk (%80 of 1 RM)   On the 2:00x4 Round 4 Back Squat (%80 of 1 RM)   Accessory Strength:    Barbell Row (60 KG) 12-12-12 Hyperextension(weighted) 10-10-10 Banded Face Pulls 20-20-20

“Crossroads Engine Test” For Time: 50 Wall Balls 30 Toes-to-Bar 20 Power Cleans (70/45 kg) 10 Bar Facing Burpees 400m Run Time Cap: 13 min Compare with 271025 Workout

Strength   Push Press(%60) 10-10-10-10   Skill EMOMx20: 1st:5 Strict Chest-to-Bar 2nd:5 Ring Dips 3rd:30 sec L-Sit 4th: 10 Single-leg Step-downs (each leg)

Strength Back Squat 5-4-3-2-1   1) EMOMx20 1st Min: Toes to Bar 2nd Min: Burpee 3rd Min: Climbers 4th Min: Squat 5th Min:Rest   Accessory Workout Max Wall Sit Max Plank 3 Round

Strength EMOM 10: Odd: 2 Hang Power Snatch + 1 Overhead Squat  (%50–55) Even: Overhead Squat Hold :20s with empty bar   Conditioning  AMRAP 9’ 12 KB Swings (16/10kg) 9 Pull-ups  6 Burpees Accessory  3 Rounds: 12 DB Romanian Deadlift (16/12 kg) 12 Sit-ups

Conditioning 5 Rounds, On the 4:00: 30 Air Squats 200 meter run 10 Burpees 2. Midline 4 Giant Sets: 20 Sec L-Sit Hold  20 Weighted Hyperextensions  Rest 1:30 between sets. 3.Accessory 15 Min Bike Recovery

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 50 Deadlifts (60/35)   400 Meter Run 40 Hang Power Cleans (60/35)   400 Meter Run 30 Front Squats (60/35)   400 Meter Run 20 Push Jerks (60/35)   400 Meter Run 10 Clusters (60/35)

1. Tempo Front Squat  on the 1:30x8 Round  6 Seconds Down  1 Second Pause In Bottom  2. Conditioning  AMRAP 20:  400 Meter Run  2 Rounds: 4 Kipping HSPU+8 Burpee+16 Air Squats  3. Midline   Not Fot Time:   50-40-30-20-10:  Ab-Mat Sit-Ups  :30 Sec Superman Hold

Conditioning 1. Hang Squat Clean  Build to Heavy Single  2. Conditioning   AMRAP 8:   3 Hang Squat Clean (40/25)  3 Toes to Bar  6 Hang Squat Clean (40/25)  6 Toes to Bar  9 Hang Squat Clean (40/25)  9 Toes to Bar  … 3. Midline  3 Giant Sets:  10 Barbell Good Mornings  Max Strict Ring Dips

1. Back Squat  10 Reps @ 70%  8 Reps @ 73%  6 Reps @ 77%  4 Reps @ 81%  2 Reps @ 86%  Rest 2:00 between sets.  2. Conditioning  For Time:  1,000 Meter Run  30 Deadlifts (130/80)  50 Barbell-Facing Burpees  3. Midline  Not For Time:  21-15-9  AB-Mat Sit-Ups  :15 Second L-Sit Hold after each set

1. Gymnastic Conditioning AMRAP 7: 3 Chest to Bar Pull Ups 5 Strict Handstand Push-ups 2. Conditioning AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (80/50) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (100/60) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (120/70) 6 Lateral Barbell Burpees 3. Midline 3 Giant Sets: 10 Barbell Good Mornings Max Strict Ring Dips

Teams of 2 For Time: 1,6 km Run Together 100 Box Jump Overs 100 Power Snatches (40/25) 100 Thrusters (40/25) 100 Chest to Bar Pull-ups I GO YOU GO

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 (40/25) 4 Burpee Box Jump Overs rest 5 minutes AMRAP 4: Buy-In: 100 Double Unders 8 Power Cleans (50/30) 4 Burpee Box Jump Overs rest 5 minutes AMRAP 3: Buy-In: 100 Double Unders 4 Power Cleans (60/35) 4 Burpee Box Jump Overs 3. Bike Recovery 20 Minute Recovery

1. “Helen”  3 Rounds For Time:  400 Meter Run  21 Kettlebell Swings  12 Pull-Ups  2. Accessory Workout  EMOM x 16:  Odd Minutes –8 Burpee Box Jump Overs  Even Minutes – :20 Seconds Max Toes to Bar

1. Conditioning  3 Rounds For Time:  24 Deadlifts (100/60)  24 Box Jumps  24 Wallballs  24 Box Jumps  24 Push ups  24 Power Cleans (60/30)

1.Strength &Endurance On the Minute x 16 (4 Rounds):  Minute 1 – Max Back Squat Minute 2 – Rest  Minute 3 – Max Burpee  Minute 4 – Rest  (Rounds 1-4): 50-55-60-65%  2.Conditioning  AMRAP 15:  15 Push Ups 30 Squat 60 Double Unders

Conditioning For Time: 1500m Run 25 Squat Cleans (60/40 kg) 25 Burpee Pull-Ups 25 Chest-to-Bar 25Cluster (60/40 kg) 15 Muscle-Ups (Scaled: 30 Pull-Up + 30 Ring Dip) Time Cap: 27 min

Chipper For Time: 200 Double Unders 80 V-Ups 60 Russian Swings (32/24 kg) 40 Burpees&Box Jump 20 Overhead Squat (50/35 kg) 10 Bar Muscle-Ups  Scaled: 10 Jumping  Bar Muscle-Ups/ 20 Pull-Ups) Time Cap: 25 min

Strength Clean Complex On the 2:15 x 6 Rounds (1 Hang Clean + 1 Clean + 1 Jerk) Build to Heavy     MetCon 8 Rounds of 8 Jumping  Bar Muscle Ups or 4 Pull-ups + 4 Ring Dips) 10 Goblet Reverse Lunges (32/24 kg) 8 Burpees