A) Strength EMOM 15 15 Push Ups Ring 15 Vups 10 Floor Press Barbell   B) Conditioning 9-15-21-27-33 Over Head Squat ( 40 / 25 ) Chest to Bar cap 15

A) Strength Deadlift 5×5@70%   B) Conditioning 3 Rounds 30 KBS (24/16) 200 mt run 30 Power Clean ( 50/35 ) rest 1’ cap 16’

HERO WOD 800 meter Run 50 Back Squats ( 70 / 50 ) 50 Floor Press ( 70 / 50 ) 800 meter Run 35 Back Squat 35 Floor Press 800 meter Run 20 Back Squat 20 Floor Press 800 meter Run 1 Muscle-Up

A) Strength Every 2 min for 6 Rounds 3 Clean & Jerk B) Conditioning AMRAP 12 min 3 Complex ( 2 T2b + 2 Vups ) 1 Rounds of DT ( 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk )

A) Strength Every 2 min for 6 rounds 5 Deadlift B) Conditioning 8 Rounds 12 Bar Facing Burpees 8 Power Snatch ( 40 / 30 ) rest 1′ cap 14 min

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A) Conditioning 150 Double Unders 15 Pullups 15 Db Snatch ( 22,5 / 15 ) 150 Double Unders rest 2′ 100 Double Unders 15 Pullups 15 Db Snatch 100 Double Unders rest 2′ 50 Double Unders 15 Pullups 15 Db Snatch 50 Double Unders cap 20 min

Hero Wod: Chuck Heavy For time 1600mt run 100 Push ups 1600mt run 100 Thruster ( 20/15 ) 1600mt run

A) Strength Every 2 min for 6 Rounds 5 Power Snatch T&G B) Conditioning 30 Push Jerk 30 Pull Ups 20 Push Press 20 C2b 10 Shoulder Press 10 Muscle ups cap 12 min

A) Apocalypse Conditioning AMRAP 18 min Max rep DB step Over Every minute including 0:00 perform a 1 Dirty DB complex Dirty DB complex: Double DB deadlift + Double DB Clean & Jerk + Cluster