SWOD ( SKILL ) 4 sets of: 6 Reps Deadlift ( 120 – 80 ) ( SCL: 80 – 50 ) 6 Reps Strict Deficit Handstand Push Ups ( SCL: 12 HRPU ) Rest 5 minutes Conditioning 8 Min. AMRAP 5 Reps Hang Power Cleans ( 70 – 40 Kg ) ( SCL: 45 –…

Gymnastic Skill AMRAP 5 Pull-Ups 3 min Rest AMRAP 5 Hantstand Push up 2 Round For Time 800 m Run Ring Dips x 30 reps Toes to Bar x 20 reps 20 min. Cap    

STRENGTH 1.Barbell Conditioning EMOM 20, for 5 sets: Minute 1: 14 Reps Deadlift ( 60 – 40 ) ( SCL: 45 – 30 ) Minute 2 : 10 Hang  Power Cleans Minute 3 :6  Reps OHS Minute 4 : Rest 5 min. Rest 2. Metcon EMOM 12 Odd: 50 Double Unders Even: 15 Wall Ball…

1. STRENGTH Front squat 7 x 5 ( % 80 ) 2. Conditioning “Fran” Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups    

1. Strength EMOMx 10 : Power Snatch + Squat Snatches , Climbing 2. Conditioning ” JT ” 21-15-9 reps, for time Handstand push-ups Ring dips Push-ups 3.Core 3 RFT 20 Cal Row 20 GHD Sit Up        

1. SWOD ( SKILL ) EMOM x 10: Power Clean + Squat Clean + Jerk , climbing 2. Conditioning AMRAP 14: 100 Double Unders ( SCL: 200 Single ) 50 Lateral Barbell Burpees 30 Clusters (squat clean thruster) ( 60 – 40 ) ( SCL: 45 – 30 ) 10 Muscle ups ( SCL: 20…

Barbell: EMOMx10: Snatch 1 Rep, climbing Metcon: RX AMRAP 20: 2 Muscle ups 4 HSPU 8 KBS ( 24 – 16 ) Scale Amrap 20: 2 Pull up or ring rows 4 Push press ( 45 – 30 ) 8 KBS  

1. Strength AMRAP 7 of Thrusters: 20 reps ( 40 – 30 ) ( 30 – 20 ) 20 reps at ( 50 – 35 ) ( 35 – 25 ) AMRAP at ( 60 – 40 ) ( 40 – 30 ) 5 min Rest 2. Barbell Conditioning AMRAP 7 of : Power Clean…

STRENGTH Five sets of: Bench Press 5 x 5 reps ( % 80 ) METCON Tabata Rowing ( cal ) Rest 60 seconds Tabata Wall Ball Shots ( 9 – 7 ) Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Ab mat  Sit-Ups Perform eight sets of 20 seconds of work and 10 seconds…

1. Gymnastics Conditioning 12 Min ,EMOM Odd: 8 Reps Strict HSPU ( Scale : 30 sec. Handstand Hold ) Even: 10 Reps Strict Pull Ups Rest 5 min. 2. METCON 10 min. AMRAP 8 Deadlift ( 100 – 60 ) 10 Bar Facing Burpees 12 Toes to bar        

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