Conditioning For Time: 50 Step Walking lunge 50 Push-ups 50 Double-unders 50 Knees to elbows 10 Ring Muscle Up 25 Box jump over ( 60 – 50 ) 25 Overhead squats ( 40 – 25 ) 25 L-pull-ups 25 GHD Sit-ups cap 30 min.    

Barbell Snatch + hang snatch: 8 rounds – Every 1 minutes, complete: Start at 50% and climb WOD For Time 10 — 1 Front Squats ( 60 – 40 ) scale: ( 45 – 30) 1 — 10 Burpee over the bar 10 — 1 Push Press   Core 3 RFT 500 m row 25 Sit…

SWOD SKILL 10 min EMOM Power Clean + Clean and Jerk  ( 1 Rm % 70 )   14 Minutes AMRAP 15 Cal Row 30 Double Unders    

SWOD ( SKILL ) 4 RNFT 5 HSPU 10 Strict Chin Ups 15 Hollow Rocks   15 min. AMRAP 1 Air Squat 2 Push Ups 3 Wall Ball ( 9 – 7 ) Every round reps go up by 1 (2,3,4/3,4,5/4,5,6,7…)    

STRENGTH Deadlift  7x 5 Reps ( 1 Rm % 75 ) 4 RFT 10 Deadlifts ( 70 – 40 ) 10 Bar muscle up 5 GTO ( 70 – 40 ) SCALE 4 RFT 10 Deadlift ( 45 – 30 ) 10 Pull up 10 Dips 5 GTO ( 45 – 30 ) 15 min….

STRENGTH Back Squat 10 x 3 Reps ( % 80 ) For time: Double Unders 50-40-30-20-10 Power Snatch ( 53 – 35 ) 10-8-6-4-2 50-40-30-20-10 Sit up 20 min. Cap    

STRENGTH EMOM 10 ODD: 6 sumo Deadlift high Pull  ( 50 – 30 ) Even:  8 Strict Hand stand Push Up   8 min. AMRAP 10 H.R Push Ups 10 Kettlebell Swings ( 24 – 16 ) 10 Box Jumps ( 60 – 50 ) 3 min Rest 4 min. AMRAP 6 Alternating Pistols 6…

STRENGTH Push Jerk 10×3 ( % 80 ) 5 Rounds 5 Power Cleans ( 60 -40 ) 10 Front Squats 5 Jerks 20 Pull-ups  

STRENGTH Front Squat 7 x 5 Reps % 80 Metcon 4 Round For Time; 10 Alternating Dumbbell Snatch ( 55- 35 Lbs ) 40 Steps Walking Lunge ( 55- 35 Lbs ) 10 Toes to bar 40 Double Unders 17 min. cap Core 3 RFT 15 V ups 15 supermans          

SWOD ( SKILL ) EMOM 10 Power Clean + Squat Clean and jerk ( Ascending Weight )   METCON INTERVALS  2 x 2 Complete as many rounds and reps as possible in 3 minutes of A- 6 Reps Power Clean ( 60 – 35 ) 6 Reps Bar Facing Burpee 2 min rest B- 8…

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