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...

Strength Snatch 2-2-2-2-2-2 (%70-80) Front Squat 4-4-4-4 (%80)   Metcon On the 2:00 x 10  5 Power Snatch (50% 1RM)  10 Box Jumps (70 cm)...

Strength Back Squat   5x5  80% Clean & Jerk 4x3  75-80%   Metcon For Time - 15 Min Time Cap 5 Rounds: 5 Wall Walk 10 Toes to Bar 15...

EVENT 1: For Time Rx Version: 1st Person: Bar Hold (80kg) 2nd & 3rd Persons: 10 Synchronized Burpees After 10 burpee, one person switches...

Gymnastic Skills -Pull Ups

21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups Scaling Options   Intermediate 12-9-6-3 reps of: Handstand Push-Ups Ring Dips...

Strength Bench Press(%80) 10-10-10-10-10-14+ Push Press (%80) 10-10-10-10-10 Conditioning Cash in 50 Toes To Bar EMOMx20 min 1st 5 Pull...

Warm Up 1 Minute Jump Rope 10 Shuolder Discolates 10 Air Squats 5 Inchworm+Push-Up   Conditioning 5 Round for Time 30 Double Unders 10...

Conditioning For Time: 1000 Squat Challenge

Strength Power Snatch&Overhead Squat 2 Rep %85 2 Rep %90 1 Rep %95 1 Rep %95     Front Squat 5 Rep %85 5 Rep %85 5 Rep %85   Barbell Row...

Strength On the 1:30 x 6 5 Bench Presses (%95 1 RM)   Strict Pull Ups 5-5-5-5-5   Conditioning AMRAP 24’ 6 Power Snatch(40/30) 9 Bar...

Strength EMOM 16’ 1st 5 Snatch Deadlift (%85) 2nd 3 Overhead Squat (%85) 3rd 1 Hang Power Snatch(%85))   Conditioning 1-10 Pull Ups 10-1...

Strength On the 1:45 x 6 (%85 Push Press Weight) 5 Deadlift 4 Hang Power Clean 3 Front Squat 2 Push Press     Conditioning 12 Push Press...

Rx 3 RFT 400 meter Run 20 Toes to Bar 20 Dumbbell Snatch (24/16)   3 Min Rest   3 RFT 400 Meter Run 15 Swings (24/16) 15 Kipping Deficit...

Strength Clean&Jerk 1 Rep %85 1 Rep %90 1 Rep %95   Clean Deadlift 1 Rep %85 1 Rep %90 1 Rep %95   Gymnastics 5 Round not For Time 10...

Strength On the 1:30 x 6 10 Snatch Pull (%85 1 RM)   On the 1:30 x 6 8 Bench Presses (%85 1 RM)       Conditioning On the 5 Min x 6 Round...