A. Strength⁠ Back Squat⁠ – Every 2.30 minutes x 5 sets • 8 reps at 70% of 1RM⁠ • 8 reps at 75% of 1RM⁠ • 6 reps at 80% of 1RM⁠ • 4 reps at 90% of 1RM⁠ • 2 reps at 95% of 1RM B. Five Rounds for Time 15 Frontal Burpess Box […]

A. Gymnastics EMOM 16: 1:  8-12 Chest to Bar 2:  12-15 Toes to Bar 3:  8-12 Kipping Handstand Push ups 4:  Rest B. Conditioning 12 min Alternating EMOM:⁠ • Even Min: Max Burpess Over The Bar • Odd Min: 12 Hang Power Clean 60/42.5 Kg

A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Snatch + Squat Snatch + Hang Squat Snatch Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. 12-9-6 Squat Snatch 70/50 Kg Bar Muscle Ups Double Unders x3 Time Cap: 13 minutes

A. Four sets of: Push Press x 5 reps @ 70% of 1-RM Push Press Rest as needed B. For time: 30 Box Jump 30 Power Cleans (60/50 Kg) 30 Toes to Bar

Team Wod For time: 40 Burpess Box Jump 8 rounds (relay): 12 thruster 45/30kg 12 pull up 300 Double unders 8 rounds (relay): 6 devils press 1×22.5/15kg 16 wall ball 9/6kg 40 Burpess Box Jump Time Cap: 35 minutes

A. Every 2.30 minutes for 15 minutes (6 sets): Power Clean + Hang Squat Clean + Squat Clean + Jerk Start from 70% of your Clean&Jerk and find heavy. Don’t drop the barbell during the complex (work touch and go) B: Conditioning 12 min Alternating EMOM:⁠ • Even Min: Max Box Jumps 60/50cm • Odd […]

Conditioning (part 1)⁠ Amrap 12 minutes; • 3 Power Cleans 60/40 Kg • 6 Front Squats 60/40 Kg • 9 Pull-ups⁠ ⁠ Goal: 10 rounds ⁠ Rest 5 min between workouts.⁠ ⁠ Conditioning (part 2)⁠ Amrap 10 minutes; • 10 Burpees⁠ • 60 Double Unders⁠ ⁠ Goal: 5 rounds

A. Gymnastics EMOM 12: 1: 4-6 Ring/Bar Muscle Ups 2: 8 Strict or Kip Handastand Push Ups 3: 5 V Ups+5 Tuck Crunch+5 Hallow Rocks B. Amrap 12 minutes 12 Wall Ball 9/6 Kg 12 Toes to Bar 12 DB Hang Clean&Jerk 22.5/15 Kg

A. Every 2.30 minutes for 15 minutes (6 sets): Power Snatch +Hang Squat Snatch + Squat Snatch Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. 12-9-6 Deadlift 140/100 Kg Burpees Box Jump 75/60 cm Strict Pull Ups Time Cap: 14 minutes

A. Strength⁠ Back Squat⁠ – Every 2.30 minutes x 4 sets • 6 reps at 70% of 1RM⁠ • 6 reps at 80% of 1RM⁠ • 3 reps at 90% of 1RM⁠ • 2 reps at 95% of 1RM⁠ B. Complete as many rounds and reps as possible in 15 minutes of: 10 Dumbbell Push […]