Conditioning For Time (with a Partner) Part A 21-15-9 Reps of: Ground-to-Overheads (42.5/30 kg) Burpees Sumo Deadlift High-Pulls (42.5/30 kg) Burpees Part B Directly into: 40 Wall Ball Shots Burpees (9/6 kg) Time Cap: 17 minutes

Conditioning AMRAP (with a Partner) in 25 minutes 50 Clusters ( 50/35 ) 1,000 meter Run 50 Deadlifts 1,000 meter Run 50 Bar Facing Burpees 1,000 meter Run

Conditioning For Time (with a Partner) Buy-In: 100 calorie Row Directly into: 81 Kettlebell Snatches (24/16 kg) 41 Front Squats (70/50 kg) 100 Chest-to-Bar Pull-Ups 41 Back Squats (70/50 kg) 81 Kettlebell Swings (24/16 kg) Time Cap: 22 minutes

Strength every 2 min for 4 rounds 3 Back Squat @ 90%   Conditioning 10 Hang Power Snatch ( 50/35 ) 15 mt Hswalk 10 Hang Power Snatch rest 2′ 8 Hang Power Snatch 15 mt Hswalk 8 Hang Power Snatch rest 2′ 6 Hang Power Snatch 15mt Hswalk 6 Hang Power Snatch cap 13min

Skill: Pistol   Conditioning AMRAP 13 min 10 Clean & Jerk ( 60/40 ) 15 Box Jump 10 Pistol

Strength EMOM 12 min 5/10 Strict Pull ups Hollow 30” V-ups 10 Row Barbell   Conditioning AMRAP 20 min 400 mt Run 15 Deadlift ( 100/70 ) 10 T2b rest 2’30”

Strength Every 2 min for 6 Rounds 3 Power Snatch T&G ( each round more weight )   Conditioning 21 – 15 -9 Ring Dips Db Snatch ( 22,5/15 ) Hspu each round 30 Double Unders

Strength Find 3 RM Back Squat   Conditioning AMRAP 8 min 10 Thuster ( 42,5 / 30 ) 3 Muscle ups

Strength Every 2 min for 5 rounds 4 Back Squat @ 75%   Conditioning 12 Deadlift ( 100/65 ) 4 Rope Climb or 4 complex  2x(TTB+Pull Up) 800 mt Run 9 Deadlift 3 Rope Climb or 3 complex  2x(TTB+Pull Up) 600 mt Run 6 Deadlift 2 Rope Climb or 2 complex  2x(TTB+Pull Up) 400 mt […]

Skill Butterfly Pull ups   Conditioning 4 Rounds 100 Double Unders 15 Hang Power Snatch ( 50/35 ) cap 13 min