Dov Panda

Strength: 5 Sets: 6 Elevated Ring Rows (weighted if possible) 20sec Sandbag Bear-hug hold Rest 2:00 Metcon: AMRAP in 8min: 8 DB Overhead Reversed Lunges (#22.5/15,x1) 18 DB Situps

Strength: 15min build up to RM3 Dips (bars or boxes) Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Power Snatch (#50/35) Toes-to-bar Endurance: AMRAP in 32min of: 20 Cal Row 10 Devil-Press

Strength: E2MOM for 12min (6sets): 5 Weighted Deficit Pushups 15 Hollow Rocks Metcon: For time: 50 Situps 50 Double Unders 40 KB Swings (#32/24) 50 Double Unders 30 Strict Pullups 50 Double

Strength: Single-leg Romanian Deadlifts (barbell) 12-12-12-12 (6/6) *20sec L-Sit after each set Metcon: 3 Rounds for time: 30 Wallballs (#10/6) 15 DB Box Step-overs (#22.5/15,x2) 30 Pushups

Strength: Box Front Squats 5-5-3-3-3 Metcon: AMRAP in 16min of: 6 Power Cleans (#80/50) 12 Burpees over the bar 2 Rope Climbs Competitors: A+B: On a 15:00 Minute Clock For

Strength: Tempo Overhead Squats 3-3-3-3-3 @5330 Metcon: 6 Rounds for time: 12 DB Deadlifts (#22.5/15,x2) 24 Cal Row (or 17 Cal Bike) 8 HSPU Skills: Strict Ring Muscle-up (requirment: 5

Skill: 15min Handstands practice and progressions (hold/walk/balance) Metcon: For time: 10 Power Cleans (#70/45) 10 Toes-to-bar 10 Thrusters (#70/45) 10 Box Jump Overs 10 Burpee Ring Muscle-ups 10 Box

Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 15min of: 21 Wallballs (#10/6) 15 Hang Power Cleans (#40/30) 9 Burpees over the bar Endurance: 3 Rounds for max reps: 4min AMRAP: 50

Strength: E2MOM for 12min: Build heavy load for the complex: Hang Squat Clean + Front Squat + Jerk (1+1+1) Metcon: 4 Rounds for time: 24/18 Cal Bike (or Row 400/320m) 14

Strength: E3MOM for 15min: 5 Power Snatches (touch and go) Metcon: 5 Rounds for reps: AMRAP in 3min: 6 Pullups 9 Box Jumps 12 Situps *rest 1min between amraps Endurance: 2 Rounds for

Strength: 15min to find 1RM Thruster Metcon: For time: 100-80-60-40-20 Double Unders 10-8-6-4-2 Clean and Jerks (#60/40) Mobility: Upper Body

Strength: 4 Sets: 14 Deficit Reversed Barbell Lunges (BTN, 7/7 alternating) Metcon: For max reps: Tabata Box Step-ups (#22.5/15,x1) Tabata Assault Bike (cal) Tabata Toes-to-bar Tabata Row (cal) Tabata

Metcon: For time: Run 1600m 50 Deadlifts (#80/50) Row 1600m 30 Power Cleans (#60/40) Bike 1600m (1mile) 15 Bar Muscle-ups Skills: Handstands (hold/walk) Kipping Toes-to-bar

Strength: Deadlift 5-5-5 Metcon: 7 Rounds for time: 30 Double Unders 15 Pushups 7 Hang Power Snatches (#43/30) Endurance: AMRAP in 38min of: 10-20-30-40-50-60... etc Plate Overhead Lunges (#15/10) Plate Russian

Strength: EMOM for 12min: Even - 20sec Hollow Hold Odd - 5 Strict Deficit HSPU (scale as needed) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Single-arm Devil Press (#22.5/15) 20-18-16-14-12-10-8-6-4-2 Box Jump Overs Endurance:

Strength: Front Squats 3-3-3-2-2-2 *pause for 3sec at the bottom of each rep Metcon: 3 Rounds for time: Run 400m 20 Toes-to-bar 10 DB Thrusters (#22.5/15,x2) 5 Ring Muscle-ups Endurance:

Strength: Weighted Chinups 15min to find RM3 Metcon: 10 Rounds for time: 7 Box Jumps 5 Front Squats (#60/40) 3 Push Jerks Endurance: For time: Run 400m 50 Box Jumps 50 Situps

Strength: Power Clean - 12min build to a heavy 1-rep Metcon: For time: 45 Wallballs (#10/6) 45 Sumo-Deadlift High Pulls (#50/35) 150 Double Unders 45 Pullups 45 Kettlebell Swings (#24/12)

Strength: Bentover Rows 10-10-10 Metcon: In Pairs (I-go-you-go), 14 Rounds for time (7 each) of: Row 250m 8 DB Front Rack Reversed Lunges (#22.5/15,x2) 5 Strict HSPU *Partner A works

Strength: Snatch Balance 3-3-3-2-2-1 *pause for 3sec at the bottom of the squat Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 20 Pushups 20 Russian KB Swings (#32/24) Skills: Double Unders

Skill: 15min Handstands practice (hold/walk/balance) Metcon: AMRAP in 12min of: 6 Hang Power Cleans (#60/40) 30 Double Unders 3 Bar Muscle-ups Endurance: 2 Rounds for time: 50 Medball Situps (#10/

Strength: 15min to build a heavy complex of: 2 Deadlifts 1 Power Clean 1 Hang Power Clean Metcon: For time: 21-15-9 Thrusters (#43/30) Pullups 9-15-21 Deadlifts (#43/30) Pushups Endurance: AMRAP in

Strength: Hang Squat Snatch 12min to build a heavy set of 2-reps Metcon: 8 Rounds for time: Run 200m 10 DB Snatch (#22.5/15,x1) 1 Legless Rope Climb Endurance: For time:

Strength: Push-Jerks 5-5-4-4-3-3 *pause for 2sec at the recieving position Metcon: For time: Run 800m 60 Thrusters (#20/15) 40 Toes-to-bar 60 Thrusters Run 800m Endurance: For time: Run 1000m 250 Situps 150

Strength: 15min build to an RM3 Hang Power Cleans Metcon: For time: 3 Rounds: 10 Strict Pullups 10 DB Hang Power Cleans (#22.5/15,x2) 50 Double Unders -Rest 1:00 and