Dov Panda

Strength: Front Squats 3-3-3-3-3 *3sec pause at the bottom of the last rep of each set Metcon: 5 Rounds for time: Run 200m 20 Russian KB Swings (#32/24) 10 Ring Dips Endurance:

Strength: 4 Sets: 4 Weighted Pushups 8 Double DB Bentover Rows *rest 2:00 Metcon: For time: 3 Rounds: 5 Power cleans (#60/40) 4 Lateral burpees 3 Strict HSPU 3 Rounds: 5

Strength: 15min build up to a heavy 1-rep Cluster Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Hang Clean and Jerks (#22.5/15,x2) C2B Pullups Competitors: A) Metcon: 45min Time cap: For time With

Strength: E3MOM for 18min (6 sets): Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: AMRAP in 12min of: 6 Thrusters (#50/35) 6 Toes-to-bar 6 Box Jumps Skills: Strict Ring

Strength: Back Squat 5-5-5 Metcon: For time: 70 Medball Cleans (#10/6) 80 DB Snatch (#22.5/15,x1) 90 Medball Situps 100 Double Unders E4MOM - Row 200/160m Endurance: AMRAP in

Grip Strength: 2 Sets (15min cap): Max time Bar Hang Streight into AHAP 200m Farmer Carry *Rest as needed between sets Metcon: 3 Rounds for time: Run 400m 21 Deadlifts (#60/40) 12

Strength: Romanian Deadlift 6-6-6-6-6 Metcon: AMRAP in 18min of: 4 Bar Muscle-Ups 8 Power Snatches (#35/20) 12 Hand-Release Pushups Endurance: 10 Rounds for time: Bike 15/10 Cal 15 Plate G2OH (#20/

Strength: 20min build up to an RM1 Clean and Jerk Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10-8-6-4-2 Power Cleans (#70/45) Endurance: For time: 50 KB Swings (#16/12) 60 Goblet Squats

Strength: EMOM for 12min (4sets): 1: Max Strict Chinups 2: 8 Double DB Z-Press 3: Rest Metcon: 3 Rounds for time: 15 Double DB Squat Cleans (#22.5/15,x2) 45 Situps 75

Strength: 16min to find RM3 Overhead Squat Metcon: 5 Rounds for max reps: 3min AMRAP: 9 Box Jumps 3 Overhead Squats (#60/40) 1 Legless Rope Climb *rest 1min between amraps Competitors: A)

Strength: Bulgarian Split Squat 8-8-6-4-4 (each leg) Metcon: In Pairs, 2 Rounds for time: Row 1000m 50 Double Unders 50 DB Deadlifts (#22.5/15, x2) 50 HSPU 200m Sandbag Carry (#60/45)

Strength: 7 Sets: 2 Hang Squat Cleans *1st rep above the knee, 2nd rep under the knee Metcon: AMRAP in 14min of the ladder: 3-6-9... Hang to overhead (#50/35) 15 Abmat Situps

Strength: Press 5-5-4-4-3-3 Metcon: For time: 28-22-16-10-4 DB Snatch (#22.5/15,x1) Run 400m Endurance: For time: 100 Double Unders 50 Box Jump Overs 100 Mountain Climbers 50 Medball Cleans to Wallballs

Strength: Deadlift 10-8-6-4-2 increase load every set Metcon: 7 Rounds for time: 7 Hang Power Cleans (#60/40) 7 Front Squats 7 Toes-to-bar Endurance: 4 Rounds for max calories: 30 Plate Thrusters (#20/

Strength: 20min to build 5RM Back Squat Metcon: "Amanda" For time: 9-7-5 Reps of: Ring Muscle-Ups Squat Snatches (#61/43) Endurance: 2 Rounds for time: Run 800m 50 DB Burpee Step-ups

Strength: E2MOM for 14min: Push Press + Push Jerk + Split Jerk (1+1+1) Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Mobility: Upper Body Weightlifting: -Tempo overhead

Strength: 4 Sets: 5 Weighted Chinups 30sec Sandbag walk around (bearhug) Rest 2min Metcon: AMRAP in 20min of: 10 Box Jumps 15 Wallballs (#10/6) 20sec Assault Bike (cal) *score is the number

Strength: 5 Sets: Power Snatch + Overhead Squat (1+1) Metcon: "Snatch DT" 5 Rounds for time: 12 Snatch Grip Deadlifts 9 Hang Power Snatch 6 Overhead Squats *Rx': #52/35 Skills:

Strength: Deficit Strict HSPU 5-5-5-5-5 *up/down scale as needed Metcon: 2x AMRAP in 6min: 10 Box Jump Overs 10 Alternating DB Hang Snatches (#22.5/15) 10 Toes to Bar *rest 2min

Strength: Back Squat 5-5-5-3-3 Metcon: 3 Rounds for time: 7 Bar Muscle-ups 12 Hang Power Snatch (#43/30) 50 Situps Endurance: EMOM for 36min: 1 - Max Cal Bike 2 - 15 Wallballs

Strength: 15min build up to a heavy load of 1-rep Power Clean + Push Jerk Metcon: 7 Rounds for time: 3 Power Cleans (#80/50) 15 Pushups 30 Double Unders Endurance: AMRAP in 33min

Skill: Accumulate (split as you want): 3-5min Handstand Hold 3-5min L-Sit Hold Metcon: AMRAP in 20min of: "Helen" 400m Run 21 KB Swings (#24/16) 12 Pullups *record first 3 rounds

Strength: Hang Snatch High Pulls 5-5-4-4-3-3 Metcon: For time: 24 DB Push-Press (#22.5/15,x1) 24 DB Overhead Lunges 32 Toes-to-bar 32 Hang Power Cleans (#43/30) 40 Wallballs (#10/6) 40

Strength: 5 Sets: 1 Legless Rope Climb 3 Sumo Deadlifts *rest 2:00 Metcon: For time: 1000m Run, then: 50 Bar Facing burpees 50 Thrusters (#43/30) *split the reps however you want

Strength: 5 Sets for load: Squat Clean + Front Squats (1+2) Metcon: In Pairs (i-go-u-go), 20 Rounds for time (10 each): 6 DB Power Cleans (#22.5/15,x2) 6 DB Box Step-overs