A: 3 rounds for quality of: Pull-up Hold, 20 secs 12 Piked Handstand Push-ups Face Down Chinese Plank, 1 min Rest 1 min B: 4 rounds for...

WARM UP 3 rounds for quality of: 10 Jumping Pull-ups 10 Push-ups 20 Walking Lunges Dragon Stretch, 30 secs Dragon Stretch, 30 secs Change...

WARM UP 2 rounds for quality of: 10 Stiff Legged Walk Out To Push Ups Handstand Hold, 20 secs 10 Bulgarian Split Squats 20 Barbell Good...

A: Squat Clean 1-1-1-1-1, Front Squat 1-1-1-1-1, Jerk 1-1-1-1-1, 5 sets of: 1 Squat Clean + 1 Front Squat + 1 Jerk @start at 75% of Push...

A: 4 rounds for quality of: 20 Hollow Rocks 20 Arch Rocks One Arm Bar Hang, 10 secs One Arm Bar Hang, 10 secs Rest 1 min B: 5 rounds for...

WARM UP 3 rounds for quality of: 10 Scap Push-ups 5 Deficit Push-ups 10 Scapular Pull-ups 10 Hanging Knee Raises * increase the deficit...

WARM UP 3 rounds for quality of: 10 Push-ups 10 V-ups 10 Arm Circles 10 Kettlebell Deadlifts, 32/24 kg KB Deads: light / medium / heavy...

1. SNATCH Every 1 min for 5 mins: 3 Position Muscle Snatch + 3 Overhead Squat, pick load -- Rest 1 min -- Every 1 min for 7 mins: Power...

WARM UP Every 1 min for 6 mins, alternating between: Double Under, 30 secs Down-up, 30 secs Walk out with push-up, 30 secs ENDURANCE For...

WARM UP For time: Single Under, 2 mins 10 Glute Bridges 10 Air Squats Duck Walk, 10 m 10 Stiff Legged Walk Out To Push Ups Duck Walk, 10...

A: 4 rounds for quality of: 20 Hollow Rocks 20 Arch Rocks One Arm Bar Hang, 10 secs One Arm Bar Hang, 10 secs Rest 1 min B: 5 rounds for...

WARM UP 3 rounds for quality of: 10 Jumping Pull-ups 10 Push-ups 20 Walking Lunges Dragon Stretch, 30 secs Dragon Stretch, 30 secs Change...

A: 5x(1+1+1+1) Squat Clean 1-1-1-1-1, Jerk 1-1-1-1-1, Front Squat 1-1-1-1-1, Jerk 1-1-1-1-1, @ 80% of Clean and Jerk B: Push Jerk 4x2 at...

WARM UP Complete as many rounds as possible in 3 mins of: 10 Walking Lunges 10 Bent Over Rows, 20/10 kg 10 Stiff Legged Walk Out To Push...

A: 4 rounds for quality of: 10 Diamond Push-ups 7 Strict Ring Dips 5 Strict Handstand Push-ups Rest 1:30 B: 5 rounds for time of: 20...

WARM UP 3 rounds for quality of: Squat Mobility, 1 min 10 Push-ups 10 Narrow Stance Air Squats 10 Kip Swings GYMNASTIC SKILLS: Every 2...

WARM UP 3 rounds for quality of: 10 Box Jumps 10 Push-ups 10 Kip Swings 10 Hanging Knee Raises STRENGTH Deadlift 8-8-8 Use more weight...

1. Every 1 min for 5 mins: 3 Position Muscle Snatch + 3 Overhead Squat, pick load -- Rest 1 min -- Every 1 min for 7 mins: Power Snatch +...

In Teams of 3: For time: Row, 1 km 50 Burpee Pull-ups 100 Box Jump Overs 200 Walking Lunges Row, 1 km 200 Walking Lunges 100 Box Jump...

A: 3 rounds for time of: 15 Strict Chest-to-bar Pull-ups 15 Strict Ring Dips 35 Weighted Sit-ups, 15/10 kg B: COMPLEX 5 rounds for...

STRENGTH Back Squat 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. * use more weight than last week...

WARM UP 3 rounds for quality of: 10 Jumping Pull-ups 10 Push-ups 20 Walking Lunges Dragon Stretch, 30 secs Dragon Stretch, 30 secs Change...

A1: Clean + Split Jerk 3x 3+1 Clean 3-3-3 at 75% 1RM Split Jerk 1-1-1 A2: Clean + Split Jerk 2x 2+1 Clean 2-2 at 80% 1RM Split Jerk 1-1,...

WEIGHTLIFTING STRENGTH Hang Power Clean 3-3-3, using heaviest weight per set Push Press 3-3-3, using heaviest weight per set Split Jerk...