MetCon For Time: Buy-In: 200 Double Unders 15-12-9 HSPU Deadlift (90/60 kg) Ring Dips Single Leg Box Squat Buy-Out: 200 Double Unders Time Cap: 19 min   Then Core Work 4 Sets of: 20 sec L-Sit Hold 30 sec Side Plank Each Side

Snatch (%85) On the 2:15 x 6 Rounds 2 Snatch   Overhead Squat (%85) On the 2:15 x 5 Rounds 4 Overhead Squat   Strict Press (%60) On the 2:15 x 3 Rounds 8 Strict Press   Then Accessory – 3 Rounds 20 Hollow Rocks 15 Reverse Snow Angels 30 sec Superman Hold

MetCon For Time: 1200 Meter  Run 6 Round of 6 Hang Power Snatches (45/30 kg) 9 Chest to Bar 12 Burpee  Box Jump Overs Time  Cap:24Min

Conditioning For Time: 800 m Run 30 Clean & Jerks (50/35 kg) 30 Burpee Box Jump Overs (60/50 cm) 30 Chest-to-Bar Pull-Ups 800 m Run 20 Power Snatches (50/35 kg) 20 Handstand Push-Ups Time Cap: 20 min

Chipper For Time: 100 Double Unders 100 Sit-Ups 100 Kettlebell Swings (24/16 kg) 100 Push-Ups 100 Air Squats 100 Toes-to-Bar Time Cap: 30 min

“Weightlifting Day”   Clean & Jerk Complex On the 2:15x6 Round (1 Power Clean + 1 Front Squat + 1 Split Jerk) Build to Heavy   Then   Back Squat On the 2:15 x 5 Round 5 Rep (%85)   MetCon AMRAP 7’ 10 Chest-to-Bar 10 Front Rack DB. Lunges (22,5/15 kg ) 10 Burpee

Conditioning For Time: Cash in 400m Run 21-15-9 Deadlift (100/70 kg) Handstand Push-ups Box Jump Overs (60/50 cm) Cash out 400m Run   Time Cap: 17 min   Then   Core Work 4 Sets: 15 L-Sit Hold 30 Dead Bug  Each Side 30 sec Side Plank Each Side

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...