Dov Panda

Strength: E2MOM for 12min: 10 Weighted Step-ups (as heavy as possible) Max time Chin-Over-Door Hang in remaining of the 2min (scale for straight arms hang) Metcon: 5 Rounds for time: 30 Mountain Climbers

Strength: Weighted Door Pullups 5-5-5-5-5 Metcon: For time, 21-15-9: Thrusters Burpees over object Rollups Goblet Lunges V-Ups HSPU (scale for x2 Pushups)

Strength: 6 Sets: 5-10 Weighted Pushups :30sec Right Side Plank :30sec Left Side Plank :30sec Commando Plank Metcon: 8 Rounds for time: 3 Wall Climbs 8 Pistol Squats 12 Power Cleans (kb/db/

Strength: 4 Sets: 20 Single-arm Bent-Over Rows (10/10) 15 Back Extensions Metcon: 5 Rounds for time: 100 Double Unders 30 Single-arm Overhead Lunges (15/15)

Strength: 5 Sets of: 7 Eccentric HSPU/Pushups 7 Eccentric Goblet Squats *Go slow and heavy *Rest 1:30 Metcon: 6 Sets for reps: 3min AMRAP, 1min Rest: 12 Situps 9 Jacksons 6

Strength: E2MOM for 10min: Max Door Pullups 30sec Handstand Hold Metcon: For time: 25 Burpees 50 Single-leg Deadlifts 50 Pushups 50 Weighted Step-ups 50 X-Ups (each side) 50 G2OH 25 Burpees

Skill/Strength: Pistol Squat Practice technique or do 5sets of 10reps (5/5) with weight Metcon: 5 Rounds for time: 10/10 Bent-Over Rows 20 G2OH 30 Situps 40 Air Squats *use DB/

Strength: Strict HSPU 10-8-6-4-2 *3sec tempo on the eccentric part of each rep *scale down/up as needed Metcon: AMRAP in 18min of: 6 Burpee Broad Jumps 12 Jumping Lunges 6 Rollups 12

Strength: "Sally" Weighted Backpack Squats (AHAP) Metcon: AMRAP in 21min (reps): 00:00 - 07:00 7 Thrusters 7 Burpees 07:00 - 14:00 14 Pushups 14 Swings (KB/DB/

Core Strength: 3 Sets: 10 Hollow Rocks 10 Hollow-to-hollow V-Ups 10 Hollow Rocks 15 Back extensions *rest as little as possible between sets Metcon: 8 Rounds for time: 10 Squat Cleans 30 Mountain

Strength: 5 Sets: 5-10 Z-Press (each arm) Max Jacksons *Rest 2:00 Metcon: AMRAP in 20min of: 22 Situps 16 Single-arm Overhead Lunges (any object) 10 Burpee high knees

Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Split reps as you like *40min timecap

Strength: Weighted Ring Dips 15min build to RM3 Metcon: 2 Rounds for time: 44 Pushups 22 Box Jumps Run 800m Outdoor: For time: Cash-In: 1000 Rope Jumps Then, 1-2-3-4-5-6-7-8-9-10 reps of: Air Squats

Strength: Weighted Chin-ups 5-4-4-3-3-2 *20sec Hollow Hold after each set Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Power Cleans (#50/35) Thrusters Outdoor: AMRAP in 45min of: 200m Run 10sec Plank 10

Strength: Bulgarian Split Squat 10-10-10-10 Metcon: 3 Rounds for time: 14 HSPU 15 Burpees 16 Step-ups (#22.5/15, x2) Outdoor: Death By 10m Run Death By Pushups Death By Situps

Strength: Snatch Balance 3-3-2-2-1-1 *Rest 1:30 Metcon: AMRAP in 16min of: Run 400m 12 Power Snatches (#50/35) Endurance: Run 800m 50 Plate G2OH (#20/15) Run 800m 50 Burpee Box Jumps

Strength: Pause Front Squat 3-3-3-2-2-2 pause for 2sec at the bottom of each rep Metcon: 10 Rounds: 1min cap: 3 Push Jerks (#80/50) 5 Burpees AMRAP Box Jumps on remaining time *Rest

Strength: Press 5-5-5 Metcon: 4 Rounds for time: Run 200m 30 Air-Squats 10 Hang Power Cleans (#60/40) Endurance: For time: 20-40-60-40-20 ABmat Situps DB Burpees (#15/10, x2) Wallballs (#10/6)

Strength: Deficit Deadlifts (20kg plate) 5-5-3-2-2 Metcon: AMRAP in 15min of: 15 Situps 10 Double DB Clean and Jerks (#22.5/15, x2) 5 Bar Muscle-ups

Strength: Back Squat 2-2-2-2-2-2 Metcon: For time: 6 Rounds of: 24 Double Unders 8 DB Snatches (#22.5/15, x1) -Into: 3 Rounds of: 12 Wallballs (#10/6) 8 DB Devil-Press (#22.5/

Strength: 6 Sets for load: Clean Pull + Power Clean (1+1) Metcon: For time: 100 Overhead Squats (#43/30) *EMOM - 5 Burpees Endurance: AMRAP in 35min of: 21 Kettlebell Swings (#16/12)

Strength: Weighted Pullups - 15min to build RM3 Metcon: 3 Rounds for time: 6 Deadlifts (#120/80) 12 Box Jumps 24 Goblet Jump Squats (#24/16) 48 Double Unders Outdoor: For time: 612

Strength: Barbell Lunges (BTN) 8-8-6-6-4-4 Metcon: On a running clock for 14min: 21-15-9 HSPU 9-6-3 Squat Cleans (#80/50) AMRAP Wallballs (#10/6) in the remaining of the time *Score = Wallballs accumulated Endurance:

Skill: 12min Handstand practice Metcon: For time: Run 400m 30 Power Cleans (#43/30) 20 Front Squats 10 Burpees over the bar 20 Front Squats 30 Power Cleans Run 400m Outdoor: 35 min

Strength: Push-Press 5-5-5-5-5 Metcon: AMRAP in 15min of: 8 DB Hang Squat Cleans (#22.5/15, x1) 12 Pushups 25 Double Unders Endurance: For time: 30-20-10-20-30 Burpees ABmat Situps Kettlebell Swings (#24/16)