Dov Panda

Strength: Tempo Weighted Pushups @3333 5-5-5-5-5 *pause for 3sec at the bottom while maintaining tension, do not rest Metcon: AMRAP in 18min of: 12 Power Cleans 24 Double Unders 12 Reversed Goblet Lunges

Strength: Weighted Good Mornings 10-10-10-10-10 Metcon: 8 Rounds for time: Run 200m / 1min knee taps 12 Situps 10 S2OH 8 Weighted Squats

Strength: 4 Sets: 15/15 Renegade Rows Max Unbroken Pushups *Rest 2:30 Metcon: AMRAP in 6min: 15 Jump Squats 30 Russian Swings AMRAP in 6min: 15 Jacksons 30 Russian Twists AMRAP in

Skill/Strength: 15min - work on HSPU Progressions for beginners OR practice deficit for advanced Metcon: 10 Rounds for time: 6 Squat Cleans 6 Thrusters 30 Double Unders

Core Strength: 4 Sets, unbroken if possible: 15 Hollow Rocks 30sec Side Plank (R) 15 Superman Rocks 30sec Side Plank (L) Metcon: 2 Rounds for time: 30 Jumping Lunges 10 Burpees 30 Single-arm

Strength: 5 Sets: 8/8 Tempo Single-arm DB/KB Press @3330 *Rest 1:30 Metcon: For time: 50-40-30-20-10 G2OH (db/kb/plate) Lateral Hops Over Object Endurance: 10 Rounds for time: 21 Situps

Skill/Strength: Pistol Squat - take 15min to practice technique or work to a heavy weighted 5/5reps Metcon: 5 Rounds for time: 20 Overhead Lunges 60 Mountain Climbers 20 V-Ups Endurance: AMRAP

Strength: 6 Sets: 10/10 Single arm Bent-over Rows 12/12 Single leg Glute Bridges Metcon: AMRAP in 18min of the ladder: 4-8-12-16... Clusters Burpees Over Object 30 Double Unders after each set

Strength: Weighted Pushups 10-8-8-8-8-6 *15-30sec Streight Arms Plank after each set (with the weight) Metcon: 7 Rounds for time: 14 Single-leg Deadlifts 7 HSPU

Strength: Weighted Jacksons/Dips 8-8-8-8-8 *rest 2:00 Metcon: For max reps: 3min AMRAP: 12 S2OH (plate/DB/KB) 6 Roll ups rest 1 minute 3min AMRAP: 6 Roll ups 10 Thrusters rest

Strength: 5 Sets for load: 5/5 Bulgarian Split Squats *pause for 3sec at the bottom of each rep Metcon: AMRAP in 20min of: 30 Broomstick Overhead Squats 20 G2OH (plate/kb/db)

Skill: Pistol Squat home progressions Metcon: For time: 100 Mountain Climbers 80 Push-Press 60 Russian Twists 40 Weighted Burpee Step-ups 20 HSPU

Core Strength: Tabata: Hollow Flutter Kicks / X-Ups Metcon: For time: 4 Rounds- 20 Walking Lunges (no weight) 20 Situps 3 Rounds- 15 Plate/DB Hang Power Clean & Press 15 Sheet Rows/Bentover

Skill: Accumulate 3min in a Handstand *Every time you drop - do 30 Situps Metcon: 3 Rounds for max reps: 1min Pike Pushups 1min Jumping Lunges 1min Hang Squat Cleans 1min Bent Over

Strength: E3MOM for 15min: 10/10 Single-leg Romanian Deadlifts Max Pushups after each set Metcon: AMRAP in 15min of: 100 Mountain Climbers 20 Pistols 20 Jacksons Endurance: For time: Accumulate 1000 Double Unders

Strength: 5 Sets: 8/8 Tempo Bent-Over Rows @3030 20 Shoulder Taps Metcon: 5 Rounds for time: 10 Thrusters 30 Situps 10 Thrusters 30 Lateral hops over object

Core Strength: Complete with as few breaks as possible: 50 Hollow Rocks 30 V-Ups 30 X-Ups (30 each side) 50 Superman Rocks Metcon: AMRAP in 21min: 15 Swings 12 Goblet Lunges 9 Hand

Strength: 5 Sets for load of the complex: Do 5-10reps of each drill with a single arm weight: Bent-Over Rows Hang Power Cleans Front Squat Strict Press *complete a full set with the

Strength: 5 Sets: 10/10 Single-arm Press Max Jacksons *Rest 2:00 Metcon: 6 Rounds for time: 12 Power Cleans 12 Back Extensions 12 Push Press 12 Hollow Rocks 12 Weighted Lunges

Strength: Weighted Tempo Good Mornings @5051 10-8-6-6-6 Metcon: 3 Rounds for time: 30 Pistol Squats 15 HSPU 8 Burpee Tuck Jumps Endurance: For time: 50 Burpees 75 G2OH 100 Situps 150 Double Unders

Strength: Tempo Pushups (weighted) @5353 6-6-6-6-6 *20 Commando Planks after each set Metcon: 6 Rounds for time: 16 Single-arm SDHP 20 Jump Squats 24 Situps *EMOM - 4 Clusters Endurance: AMRAP in 37min

Strength: Tempo Weighted Squats @7370 5-5-5-5-5 Rest 1:30 between sets Metcon: 5 Rounds for time: 15 Burpee broad jumps 20 Shoulder Taps 25 G2OH (kb/db/plate) Endurance: For time: Run 400m

Strength: 4 Sets: 8/8 Single-leg Romanian Deadlifts Max Strict HSPU/Pike Pushups *Rest 2:30 Metcon: AMRAP in 20min of: 12 Bent Over Rows 12 Front Rack Reversed Lunges 30 Double Unders

Strength: E3MOM for 15min: Max time hollow hold Max time handstand hold *Rest the remaining of the 3min Metcon: For time: 20-15-10-15-20 Power Cleans Jacksons Burpees

Strength: 4 Sets: 8/8 Bulgarian Split Squats 8 Weighted Good Mornings Metcon: AMRAP in 24min of: 20 Push-Press 40 Russian Twists 60 Mountain Climbers