Dov Panda

Strength: Weighted Dips 5-5-3-2-2 Metcon: AMRAP in 20min of: 6 Deadlifts (#100/70) 8 Toes-to-bar 10 Box Jumps Endurance: 10 Rounds for time: Sprint 100m 10 Pushups 20 Air-Squats Sprint 100m 10 DB

Strength: Press 5-5-5-5-5 20sec Hollow hold after each set Metcon: 5 Rounds of: On a 3min clock: 10 Dumbbell thrusters (#22.5/15, x2) 10 Pull ups Max effort Double Unders on remaining

Skill: Handstand practice for 12mim Metcon: 3 Rounds for time: Run 800m 6 Squat Cleans (#80/50) 12 Strict HSPU

Strength: Paused Front Squats 2-2-2-2-2 *pause for 5sec at the bottom of each rep Metcon: For time: 12 C2B Pullups 20 Overhead Lunges (#22.5/15, x1) 24 Pullups 20 Overhead Lunges 48

Strength: E2MOM for 8 sets (16min): Front Squat + Thruster + Push Press (1+1+1) *same weight for all sets, go heavy Metcon: AMRAP in 14min of: 4-8-12-16... Hang Power Cleans (#50/35) 12

Strength: 15min build to a heavy load for this complex: Power Clean + Hang Power Clean + Hang Squat Clean (2+2+2) Metcon: 5 Rounds for time: 3 Power Cleans (#80/50) 6 Single-arm

Strength: Overhead Squat 3-3-3-2-2-2 Metcon: AMRAP in 15min of: 7 Power Snatches (#60/40) 20 Jumping Lunges Run 200m Endurance: 4 Rounds for time: 20 Pushups 20 Air Squats 20 Situps Run 800m

Strength: Romanian Deadlift 6-6-6-6 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#60/40) HSPU

Strength: Weighted Pullups 5-5-5-2-2 Metcon: 5 Rounds for time: 10 Push-Press (#60/40) 20 Lateral bar hops 30 Situps Endurance: 5 Rounds for time: Run 800m 31 Wallballs (#10/6) 25 Burpees 19

Skill: Pistol Squat Metcon: 7 Rounds for time: 10 Pistols 7 DB Hang Clean and Jerks (#22.5/15, x2) 5 Box Jump Overs

Strength: Back Squat 5-5-3-3-1-1 Metcon: AMRAP in 14min of: 8 Deadlifts (#70/45) 4 Hang Squat Cleans (#70/45) 200m Weighted Run (#20/15 plate)

Strength: 4 Sets: Max Strict Ring Dips 10sec Ring Support 20sec Hollow Hold Rest 2min Metcon: 5 Rounds for time: 5 Burpees 7 Power Cleans (#70/45) 9 HSPU 50 Double Unders Endurance:

Strength: Push-Press 5-5-5 Push-Jerk 3-3-3 Metcon: AMRAP in 15min: 4-8-12-16.... Wallballs (#10/6) DB Snatch (#22.5/15, x1) DB Goblet Lunges Weightlifting: -Shoulder and squat mobility -Split jerk drills (Practice) -Front squat+

Skill/Strength: Power Snatch 3-2-2-1-1 Metcon: For time: 50-40-30-20-10 Pushups 12 Clusters (#43/30) Endurance: For time: Run 800m 140 Situps 120 Jumping Lunges 100 Kettlebell Swings (#16/12) 80 Wallballs (#10/6)

Strength: Front Squat 3-3-2-2-2 Metcon: For time: 25 Burpees 50 KB Cleans (#24/16, x1) 50 V-ups 50 KB S2OH (#24/16, x1) 50 Deadlifts (#60/40) 25 Burpees

Strength: 15min build up to a heavy Clean and Jerk Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: AMRAP in 36min: Run 400m 35 Wallballs

Strength: Weighted Step-ups 14-12-10-8-6 *use KBs/DBs Metcon: On a running clock for 18min: Run 1600m AMRAP in remaining time: 50 Double Unders 35 Air Squats 20 Sumo-Deadlift High Pulls (#43/30)

Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Thrusters (#22.5/15, x2) Burpees Over DBs

Strength: 15min to find RM1 Press Metcon: AMRAP in 15min of: 15 Pushups 20 Goblet Squats (#32/24) 25 Kettlebell Swings (#32/24) Endurance: -Run 1600m then: 10-9-8-7-6-5-4-3-2-1 Burpees Wallballs (#10/6) V-Ups

Strength: 3 Sets: Max Hanging L-Sit hold 8 Bent-Over Rows *Rest 2:30 Metcon: 10 Rounds for time: Run 200m 3 Power Cleans (#80/50) 2 Thrusters (#80/50) Weightlifting: -Push jerk behind

Skill/Strength: Split Jerk 2-2-2-2-2 Metcon: 5 Rounds for time: 12 DB Hang Clean and Jerks (#22.5/15, x1) 12 DB Overhead Lunges (#22.5/15, x1) 15-25-35-45-55 Double Unders Endurance: E6MOM

Strength: 5 Sets for load: Snatch Balance + Overhead Squat (1+2) *Rest 1:30 Metcon: AMRAP in 16min of: 9 Deadlifts (#60/40) 7 HSPU 5 Hang Squat Cleans

Strength: Bulgarian Split Squat 10-10-10-10 Metcon: For time: 40 Wallballs (#10/6) 30 V-Ups 20 Power Cleans (#50/35) 10 Bar facing burpees 20 Power Cleans 30 V-Ups 40 Wallballs Endurance: AMRAP in

Strength: Front Squat 2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 50 Kettlebell Swings (#24/16) 50 Situps

Strength: 5 Sets: 5 Elevated Ring Rows (weighted if possible) 5/5 Db/Kb Z-Press Metcon: AMRAP in 13min of: 21 Double Unders 15 Hand-Release Pushups 9 Db/Kb Thrusters (#22.5/15,