Weightlifting Strength Deadlifts 4 sets 6 reps same weight Superset with: Option A: 40% of bar muscle up max reps Option B: 1 Min hollow...

Weightlifting Strength Snatch Complex 1 Hang power snatch + 1 Power snatch build up to a heavy set drop to 80-90% 5 min emom 1 Hang power...

4 SETS 20 SECONDS REST BETWEEN MOVEMENTS A) 12 DB UPRIGHT HOLD FRONT SQUATS B) 12 DB STAGGERED DEADLIFTS R/L C) 5 - 12 HIGH KNEES TO...

Metcon In teams of 2 For time: (45 min cap) 100 Cals row 80 Air squats 60 Power cleans 40 Bar muscle ups 20 HSPUs 2 min rest 42-30-18...

Weightlifting Strength Klokov snatch find your heavy single for the day Emom 6 mins 1 snatch at 70-80% Metcon 8 min AMRAP 10 Hang...

Weightlifting Strength Back squat find your heavy 4 reps EMOM every 2 mins 4 rounds 2 Back squats (continue increasing weight) Metcon For...

Gymnastic Strength Handstand/ Handstand Pushups practice Metcon AMRAP 20 mins 2-4-6-8-10-12 etc HSPUs (SC pushups) Single arm DB hang...

Weightlifting Strength Complex 1 Power clean + 1 Front squat Find your max EMOM 5 mins 2 Power cleans @70-80% Metcon AMRAP 15 mins 5 Hang...

Gymnastic Strength 12 min EMOM Min 1: 20-30 sec false grip chest to ring hold Min 2: 20-30 sec ring dip hold Min 3: 1-3 negative ring...

Weightlifting Strength Strict Press 6 sets to find your heavy single (10 min cap) start with 50% Sumo deadlifts 6 sets to find your...

Weightlifting Strength Hang Snatch 3 sets 1 rep @80-90% Hang Pull + Hang Snatch 3 sets @60-70% 3 sec pause in the catch Metcon For time...

Weightlifting Strength Overhead squats EMOM 10 mins 3 reps First 5 mins build up Second 5 mins same weight Metcon For time (12 min cap)...

FOR TIME: 12 Movements Movement 1 Movement 2, Movement 1 Movement 3, Movement 2, Movement 1 Movement 4, Movement 3, Movement 2, Movement...

Weightlifting Strength Power Snatch Emom 10 mins 2 reps @75% First rep 3 sec pause in the receiving position Metcon 20 min AMRAP 5...

Weightlifting Strength Bench press 3 sets 3 reps Deadlifts 3 sets 3 reps Metcon 18 min AMRAP 10 Burpees 5 Bar muscle ups (sc 10 pullups)...

Weightlifting Strength Squat clean 8 sets Every 90 sec 1 squat clean start from 60% and build up 5 min emom 1 squat clean @80-90% Metcon...

Weightlifting Strength Back rack lunges 4 sets 12 reps alternating same weight Metcon For time (15min cap) 5 rounds for time 15/10 cals...

FOR TIME: 50 - 1 1/4 GOBLET SQUATS 50 SWINGS 50 REVERSE LUNGES WITH KNEE TAP (25 R/ 25 L) 50 DB THRUSTERS 50 DB RDL TO ROW *EMOM 5 BURPEES

In teams of two For time: (45 min cap) 80 Box jumps 50 Handstand pushups 20 Power cleans 80 Air squats 50 Toes to bar 20 Hang squat...

Weightlifting Strength Clean and jerk complex 1 Hang power clean + 1 Front squat + 1 Power jerk + 1 Split jerk build up to a heavy...