Dov Panda

Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Double Unders 10-10-10-10-10 Hang Squat Cleans (#60/40) Outdoor: AMRAP in 38min of: Run 200m 8 Devil Press (#15/10) 16 Jumping Lunges 32 Situps

Strength: Overhead Squats 5-5-3-3-3-3 Metcon: For time: 200m Farmer Carry then, 5 Rounds: 10 Hang Power Snatch (#30/20) 15 V-Ups 15 Pushups Outdoor: 10 Rounds for time: 9 Jump Squats 8 V-Ups

Skill: Handstands practice (hold/balance/walk) - 15min Metcon: For time: 4-8-12-16-20 KB Swings (#24/16) Weighted Step-ups (#24/16, x1) Burpees over KB Outdoor: For time: Run 1200m Then 3 Rounds: 70

Strenth: 6 Sets for load: 1 Power Clean 2 Push Presses 1 Push Jerk Metcon: AMRAP in 20min of: Run 200m 16 Pullups Row 300m 16 Front Rack KB Lunges (#24/16, x2)

Strength: E2.5MOM for 15min (6sets): 3 Hang Squat Cleans *Max Strict Ring Dips at the end of the first 3 sets Metcon: 3 Rounds for time: 12 Thrusters (#43/30) 24 Box

Strength: Deadlift 5-5-5-5-5 Metcon: AMRAP in 15min of: 12 Wallballs (#10/6) 9 Hang Power Cleans (#40/30) 6 Toes-to-bar Outdoor: AMRAP in 30min of: Run 200m 20 DB Snatches (#15/10) 20m

Skill/Strength: Weighted Pistols 12-10-8-8-8 Go heavy or practice technique Metcon: 3 Rounds for time: 16 Jacksons 16 Cossack Squats 16 Situps 16 Rollups 16 Pushups

Core Strength: 3 Sets: 30 Russian Twists 20 V-Ups 10 Leg raises 1min Rest Metcon: For time: 40 Mountain Climbers 40 HSPU 40 Mountain Climbers 40 Pistols 40 Mountain Climbers 40 Devil-Press

Strength: 4 Sets: 10/10 Single-leg Hip Thrusts 30sec Commando Planks Metcon: AMRAP in 15min of: 15 KB Swings 12 Weighted Step-ups 10 Burpees

Strength: Weighted Pushups 10-8-8-6-6-4 Metcon: For time: 100 Air-Squats 100 DB Power Cleans 100 Situps 100 DB Renegade Rows

Strength: 3 Sets: 15/15 Single-leg Deadlifts 15 Back extensions 2:00 Rest Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Pushups DB Snatch DB Thrusters 100-90-80.....10 Double Unders

Strength: Weighted Jacksons 10-8-8-8-6 Metcon: 6 Rounds for time: 20 KB Swings 20 Situps *EMOM - 4 Burpees

Strength: 4 Sets: 20/20 Single-arm Bentover Rows 1min Plank *rest as needed Metcon: 5 Rounds for max reps: 3min AMRAP: 7 Pushups 8 DB/KB S2OH 9 Situps *rest 1min between amraps

Strength: Weighted Pistols 8-8-8-8-8-8 (4each leg) go heavy or practice progressions if needed Metcon: AMRAP in 16min of the ladder: 20-40-60-80... Double Unders 5-10-15-20... Burpee Step-ups (weighted)

Skill: 10min Handstand practice and progressions Metcon: For time (35min cap): 50 Burpees 70 V-Ups 90 Pushups 100 Thrusters 90 KB Swings 70 Jumping Lunges 50 Burpees

Strength: 5 Sets: 6/6 Single-arm Arnold Press 12 Weighted Jacksons rest 1:30 Metcon: 2 Rounds for time: 30 Overhead Reversed Lunges 30 DB/KB Snatch 30 Situps 30 Thrusters 30 Hang

Strength: Single-leg Good Mornings 7-7-7-7-7 @5050 tempo Metcon: AMRAP in 20min of: 5 HSPU 10 Overhead Lunges 15 KB Swings

Core Strength: 5 Sets (try unbroken): Max time Hollow Hold 10 V-Ups 60sec Side planks (30/30) 40sec Plank 20sec Commando Plank Rest 1min Metcon: 2 Rounds for time: 120 Double Unders 60

Strength: 4 Sets for load: 8/8 Bulgarian Split Squat 8/8 Z-Press Metcon: For time: 5 Rounds of- 5 Burpees 10 HRPU 15 Air Squats Rest 1 minute 5 Rounds- 15 Situps

Strength: Tempo Weighted Pushups @3333 5-4-4-3-3-3 10 Hollow Rocks + 10 Superman rocks after each set Metcon: 6 Rounds for max reps: 2:30min AMRAP: 8 Hang Power Cleans 8 Hang Squat Cleans 8

Strength: 3 Sets: 10/10 Weighted Cossack Squats 20 X-Ups 30sec Commando Plank Metcon: For time: 50 HSPU 75 Sumo Deadlift High Pulls 100 Goblet Squats *E2MOM - 8 Burpees *Split reps as

Strength: E2MOM for 12min (6sets): 6/6 Single-arm Strict Press Max time Handstand hold in remaining of the 2min Metcon: With a single DB/KB/Plate AMRAP in 24min of: 12 Deadlifts 12

Strength: 4 Sets: 12/12 Single-arm Bentover Rows 12/12 Single-arm Overhead Squats (scale to overhead splitsquats/lunges if needed) AMRAP Pushups *Rest 2:30 Metcon: AMRAP in 20min of: 10-20-30-40... Double Unders

Strength: 5 Sets: 10-20 Weighted Jacksons 1min Plank 1min Rest Metcon: 6 Rounds: 2:30m AMRAP- 10 DB/KB Snatch 5/5 Single-leg Deadlifts 5 Burpees over DB/KB *Rest 1min between AMRAPS

Strength: 6 Sets: 6/6 Single-leg Hip Thrusts (weighted) @1331 tempo Metcon: For time: 20-18-16-14-12-10-8-6-4-2 Single-arm DB/KB S2OH Jump Squats Russian Twists