Strength: Back Squat (80-85%) 5-5-5-5-5 Strict Pull-ups 4-4-4-4-4-4-4-4 Handstand Push-ups 4-4-4-4-4-4-4-4 Conditioning 400m Run...

Team WOD:  30 Min AMRAP 400m Run (Partner A) Max Air Squats (Partner B) – Switch 15 Syncro KB Swings (32/24kg) 10 Syncro Burpees

Strength On the 1:30x6 5 Front Squat (%85) On the 1:30 x 4 8 Dips    Conditioning  10 Min AMRAP 10 Pull-ups 10 Handstand Push-ups 15 KB...

Strength On the 1:30x5 4 Clean & Jerk (%75) On the 1:30x5 4 Snatch (%75)   Conditioning 5 Rounds for Time: 400m Run 10 Power Cleans...

Conditioning EMOMx18 Min 1: 40s Row (or Bike) Min 2: 6-8 Strict Pull-ups Min 3: 10-15 Sit-ups   Accessory Workout 3 Rounds 30s Hollow...

Deadlift   Find to PR 1 Rep Metcon: 5 Rounds for Time: 15 Wall Balls 12 Box Jumps 9 Burpee Pull-ups

Snatch Balance   3-3-3-3-3 %75 Push Press    5x5  %80 Metcon: AMRAP 12 Min: 5 Deadlifts (100/70 kg) 10 Handstand Push-ups 15 Box Jump

EMOM 20 Minutes: Min 1: Assault Bike Min 2: 15 Push-ups Min 3: 10 Pistols (each leg) Min 4: 30s Hollow Hold Grip & Core Work: 3x Max Hang...

Back Squat  – 5x5 %80 Deadlift  – 4x4 %85 Metcon: 5 Rounds for Time: 10 Power Cleans (70/50 kg) 15 Box Jump 100m Shuttle Run

4 Rounds for Time: 400m Run 20 Box Jumps 15 Toes-to-Bar 10 Burpees Core Work: 3x20 GHD Sit-ups 3x30s Hanging L-Sit

4 Rounds for Time: 400m Run 20 Box Jumps 15 Toes-to-Bar 10 Burpees Core Work: 3x20 GHD Sit-ups 3x30s Hanging L-Sit

Strength Deadlift(%85-90) 3-3-3-3-3-3 OHWL 20 Meterx4   Conditioning 12 DB Snatch (6 Per Arm) 8 Box Jump 6 Power Clean   On the (1:45x6...

Strength HSPU 4-4-4-4 Single Arm DB Press 10-10-10 Hanging L-Sit 30 Secx 4 Round   Conditioning 10 Burpees 15 KB Goblet Squat 20 Double...

Strength Snatch 3-3-3-3-3(%75-85)   Clean and Jerk (%75-85) 2-2-2-2-2   Front Squat 5-5-5-5(%85)   Snatch Grip Deadlift 6-6-6-6(%85)  ...

Strength Strict Press (%85) 5-5-5-5-5-5 Pull Ups 5 Rep 8 Round Ring Dips 5-5-5-5-5     Conditioning 5 HSPU 15 KBS(24/12) 10 Toes to Bar...

Strength Back Squat(%85 1RM) 5-5-5-5-5 Weighted Plank Hold 45 Sec x3 Round Conditioning 15 Box Jump 12 Deadlift(%50) 9 Burpee Broad Jump...

Strength Back Squat 4-4-4-4 %85 Clean Pulls 5-5-5-5-5 %100 of Clean Max   Metcon (For Time - 25 Min Cap)   3 Rounds: 20 Burpees Over Bar...

Skill Work  Handstand Progressions   Metcon (For Time - 12 Min Cap)   21-15-9 Thruster (50kg) Chest-to-Bar Pull-Ups

Strength Deadlift 4-4-4-4 %80 Strict Press 5-5-5-5-5 %75   Metcon (AMRAP 18 Min) 12 Deadlifts (100kg) 15 Pull-Ups 20 Kettlebell Swings...