Dov Panda

Strength: Back Squat 5-5-4-4-3-3 Metcon: For time: 10 Burpee Ring Muscle-ups 20/16 Cal Bike 30 Power Snatch (#43/30) 20/16 Cal Bike 10 Burpee Ring Muscle-ups Weightlifting: -Snatch High Pull+Hang

Strength: 7 Sets for load: Clean Pull + Squat Clean (1+1) *rest 1:30 Metcon: AMRAP in 7min: 3 Squat Cleans (#80/50) 6 Strict Pullups 9 Pushups Rest 2min into: AMRAP in

Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: "Fight gone bad" 3 Rounds for max reps of: 1min Wallballs (#10/6) 1min Sumo deadlift high-pulls (#35/20) 1min Box Jumps

Strength: E2MOM for 12min: 2 Snatch Push-Press + 2 Overhead Squats Metcon: AMRAP in 20min of: 30 Double Unders 12 KB Front Rack Lunges (#24/16,x2) 7 HSPU Endurance: For time: Run 800m

Strength: Barbell Bent-Over Rows 8-6-4-4-4 Metcon: 7 Rounds for time: 3 Power Cleans (#80/50) 4 Burpees over the bar 12 Toes-to-bar 4 Burpees over the bar Endurance: AMRAP in 37min of: 500/

Strength: Split Jerk 2-2-2-2-2 *build to a heavy load or practice technique and add reps *rest 1:30 Metcon: 3 Rounds for time: Run 400m 20 DB Hang Clusters (#22.5/15,x1)

Strength: Hang Squat Clean 2-2-2-1-1-1 Metcon: For time: 5 Rope Climbs 30 DB Thrusters (#22.5/15,x2) 30 Hang Power Cleans (#50/35) 30 Ring Dips 30 Toes-to-bar 30 Box Jump Overs

Strength: Power Clean 12min build to a heavy set of 5 reps (touch and go) Metcon: 3 Rounds for max reps: 5min cap: 200m DB Farmer Carry (#22.5/15,x2) Then, on

Strength: E2.5MOM for 15min: Snatch Pull + Paused Hang Snatch (1+1) *pause for 3sec at knee height before completing the lift Metcon: For time: 21-15-9 Toes-to-bar Deadlifts (#100/70) Cal Bike Endurance:

Strength: Push-Press - 15min build to an RM2 Metcon: For time (20min cap): 150 Wallballs (#10/6) 300 Double Unders 30 Ring Muscle-ups *split reps as you like Endurance: For time: 50 Plate

Strength: Back Squat 3-3-3-3-3 *3sec pause at the bottom of the first rep of each set Metcon: AMRAP in 16min of the ladder: 5-10-15-20-25...+5 Hang Clean and Jerks (#40/30) 10 Burpee

Skill: Pistol Squat Metcon: AMRAP in 20min of: 8 Strict HSPU 20 Pistols 40 Double Unders Endurance: For time: Run 1600m 100 KB Swings (#16/12) 150 Air-Squats 200 Situps Run 1600m

Strength: 5 Sets for load of the complex: 3 High Hang Squat Cleans 2 Hang Squat Cleans 1 Squat Clean *Rest 2:00 Metcon: For time: Run 400m 30 C2B Pullups 10 Overhead

Strength: Weighted Chinups 4-4-4-4-4 Metcon: 6 Rounds for time: 3 Power Cleans (#70/45) 6 Front Rack Lunges (#70/45) 9 Toes-to-bar

Strength: Bulgarian Split Squat 6-6-4-4-4 (each leg) *rest 2:00 Metcon: In Pairs, 2 Rounds for time: 400m Sandbag Carry (#75/45) 50 Wallballs (#10/6) 40 Burpees Over Sandbag 30 HSPU *Split

Strength: Deadlift - 16min to build up for an RM2 Metcon: For time: 100 Power Snatches (#35/20) *EMOM - 12 Air-Squats Endurance: "Loredo" 6 Rounds for time: 24 Air-Squats 24

Strength: Split Jerk 2-2-2-2-2 *rest 2:00 Metcon: For time: 30 Hang Power Cleans (#70/45) 60 DB Box Step-ups (#22.5/15,x2) 90 V-Ups Endurance: EMOM for 35min: 1 - 40

Strength: Tempo Weighted Pushups @50X5 5-5-5-4-4 Metcon: 3 Rounds for time: Run 400m 40 Russian KB Swings (#32/24) 4 Rope Climbs Endurance: For time: 400 Double Unders 200 Cal Row 100 Cal

Strength: Paused Power Cleans 2-2-2-2-2-2 *pause for 3sec at knee height Metcon: AMRAP in 15min of: 4-6-8-10-12... etc DB Hang Squat Cleans (#22.5/15,x1) Box Jumps HSPU Endurance: In Pairs, i-go-you-go

Strength: E3MOM for 15min: 2 Front Squats + 2 Push-Press + 1 Push-Jerk Metcon: "Jackie" For time: Row 1000m 50 Thrusters 30 Pullups Mobility: Upper Body

Strength: 5 Sets: 3 Heavy Thrusters (from the floor) 20sec Sandbag Carry *Rest 1:30 Metcon: AMRAP in 20min of: 14 Ring Dips 28/21 Cal Row 14 Hang Power Snatches (#35/20)

Strength: Tempo Overhead Squat @22X1 5-5-5-5 *rest 1:30 Metcon: For time: 3 Rounds of: 50 Double Unders 10 Clean and Jerks (#60/40) Streight into: 5 Rounds of: 10 Bar Facing Burpees

Strength: Press 5-5-3-3-1-1 Metcon: For time: 27-21-15-9-3 reps of: Wallballs (#10/6) Hang Power Cleans (#50/35) Pushups Endurance: 5 Rounds for time: 30/21 Cal Bike 20 Box Jump Overs 30 KB

Skill: 15min Handstands Practice (hold/walk/balance/obstacles) Metcon: For time: 2 Rounds: Run 400m 10 Thrusters (#60/40) 15 Burpees over the bar 2 Rounds: Row 500/400m 10 Power Cleans (#60/

Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 12min of: 3 Strict Pullups 6 Strict HSPU 9 DB Hang Power Cleans (#22.5/15,x2)