A) Strength EMOM 12 min 10 Floor Press 30” Plank 5/7 Ring Dips B) Conditioning 3 Rounds 22 Clean & Jerk ( 40/25 ) 22 Toes to Bar 300/200 mt Row cap 17 min

HERO WOD HOLLEYMAN 30 Rounds 5 Wall ball 3 Hs Push Ups 1 Power Clean ( 90 /60 )

A) Strength Every 2 min for 5 Rounds 5 Deadlift @ 80% B) Conditioning AMRAP 17 min 12 Power Snatch ( 40/30 ) 12 Front Rack Lunges 12 Ring Dips / Box Dip

A) Strength Push Press in 12 min 5 5 4 4 3 3 B) Conditioning 3 Rounds for Max Total Rep 1′ Hang Power Clean ( 50/35 ) 30” rest 1′ Bar Facing Burpees 30” rest 1′ Cal Row 30” rest

A) Strength EMOM 12 min 10mt Hswalk 8 Strict T2b 10 High Pull Kb B) Conditioning Every 3 min for 15 min 50 Double Unders 12 Wall Ball 15 Pull Ups

A) Strength Every 2 min for 5 Rounds 4 Squat Clean T&G (max 70% of ur 1Rm) B) Conditioning 4 Rounds 20 Kbs ( 24/16 ) 15 Hang Power Snatch ( 30/20 ) 10 Box Jump Over cap 15 min

A) Strength Every 2 min for 4 Rounds 3 Deadlift @ 90% B) Conditioning AMRAP 8 min 40 Front Squat ( 60/45 ) 15 Burpees Muscle Ups Max Distance Run

Team of 2 Coach Michelino Wod AMRAP 30 min 3 Toes to Bar 4 Hand stand Push Ups 8 Db Snatch ( 22,5 / 15 ) one round each

A) Strength every 2 min for 5 Rounds 5 Deadlift @ 77,5% B) Conditioning EMOM 15 min Max Double Unders 12 clean & Jerk ( 50/35 ) 5 Bar Muscle ups

A) Strength Skill HSWALK B) Conditioning 20 Devil Press ( 22,5 / 15 ) 30 Box Jump Over 40 Db Thruster cap 10