Dov Panda

Strength: E3MOM for 21min (7sets): 2 Front Squats + 2 Push Jerks Metcon: For time, AFAP: 42-30-18 Wallballs (#10/6) 21-15-9 Chest-to-bar Pullups

Strength/Skill: Hang Power Snatch 3-3-3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (#50/35) 30 Air Squats Endurance: 4 Rounds for time: Run 400m 30 Pushups 30 Situps 30 Kettlebell Swings (#16/12)

Strength: Romanian Deadlift 5-5-5-5-5 *20sec hanging L-Sit after each set Metcon: In Pairs for time: 80 DB Snatches (#22.5/15, x1) 90 Box Jumps 100 DB Overhead Lunges 90 Hand Release Pushups

Skill: Pistol Squat Metcon: AMRAP in 14min of: 12 Pistols 8 DB Push-Press (#22.5/15, x2) 2 Rope Climbs Endurance: 8 Rounds for time: 30 Jump Squats 30 Pushups 30 Cal Row

Strength: Front Squat 3-3-3-2-2 Metcon: For time: 200m Run 21 Thrusters (#43/30) 200m Run 21 Hang Power Cleans 200m run 21 Deadlifts 200m Run 21 Sumo-Deadlift High Pull 200m Run 21 Bar

Strength: Snatch Balance 3-2-2-2-1-1-1 *Focus on speed under the bar Metcon: AMRAP in 15min: 9 Box Jumps 6 Pullups 3 Overhead Squats (#60/40) *Add 1 OHS every round Weightlifting: -Split jerk practice

Metcon: For time: 1600m Run 100 Wallballs (#10/6) 100 V-Ups 100 DB Burpees (#15/10, x2) 1600m Run *Split reps however you like Endurance: Same as wod Skills: Double Unders Handstand Walk

Strength: Back Squat 5-5-5 Metcon: 10 Rounds for time: 8 Toes-to-bar 6 Hang Power Cleans (#60/40)

Strength: Clean and Jerk - 20min build to RM1 or practice technique Metcon: 3 Rounds for time: Run 400m 50 Situps 7 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Burpee Box Jump Overs 10-20-30-40-50

Strength: E2.5MOM for 5 sets: 3-5 Strict C2B Pullups Pull as high as possible Metcon: AMRAP in 12min of: 2-4-6-8-10-12... etc Front Rack Lunges (#43/30) HSPU Weightlifting:

Strength: E3MOM for 15min: Squat Snatch + Overhead Squat (1+2) *increase load between sets or practice technique with light load Metcon: 5 Rounds: On a 4min clock complete: 30 Double unders 15 DB

Skill: Handstand Practice take 15min to practice handstands (kickups/holds/walk/balance...) Metcon: In Pairs for time: 100 Deadlifts (#100/70) 100 Pullups *One work/one rest *EMOM - 4 sync'd burpees over

Strength: Push-Press 5-4-3-3-3 Metcon: AMRAP in 4min: 30 Burpee Box Jump Overs Max Cal Row in remaining time Rest 3min AMRAP in 4min: 30 Burpee Box Jump Overs Max Power Cleans (#80/55)

Strength: Power Snatch 2-2-2-1-1-1 *Pause for 3sec under the knee Metcon: For time: "Karen" 150 Wallballs (#10/6) Into: "Annie" 50-40-30-20-10 Double Unders Situps Endurance: For time: Run 1600m

Strength: Back Squat 3-3-3-3-3 Metcon: For time: 84 Double Unders 42 Push Press (35#/20) 21 Toes to bar 60 Double Unders 30 Push Press 15 Toes to bar 36 Double Unders 18

Strength: Weighted Dips 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of Power Cleans (#43/30) Front Squats (#43/30) Burpees over the bar Endurance: In Pairs for time: 100 V-Ups 100 Cal Row 80

Strength: Overhead Squat 3-3-2-2-1 Metcon: 3 Rounds for time: 400m Run 30 Plate G2OH (#20/15) 30 Weighted Step-ups (#20/15) Weightlifting: -Snatch with pause under the knee (60%) 3×3 (65%) 2×

Strength: Hang Snatch - 15min to build for heavy 2-reps or practice technique Metcon: AMRAP in 14min of: 2-4-6-8... KB Thrusters (#24/16, x1) 1-2-3-4... Bar Muscle-ups Endurance: For time: 200m Run 20

Strength: Weighted Pullups 5-5-5-3-3 When done rest 3min and do one more set of max reps bodyweight pullups (strict) Metcon: 4 Rounds for time: 12 Hang Clean and Jerks (#50/35) 24 Burpees

Strength: Front Squat 5-5-5 Metcon: AMRAP in 15min of: 5 Dedlifts (#80/55) 50 Double unders 5 Deadlifts 15 Toes-to-bar Weightlifting: -Snatch balance (60%) 3×3 (70%) 3×3 (75%) 2×2 -Hang

Strength: Hang Power Clean 3-3-2-2-2 Metcon: In Pairs for time: 10 Rope Climbs 100 Pushups 100 Cal Row 100 DB Overhead Lunges (#22.5/15, x1) *One partner works while the other holds

Strength: Tempo Weighted Pushups 3-3-3-3-3-3 @3232 Metcon: AMRAP in 12min of: 1 Power Clean 2 Push-Press 1 Power Clean 2 Thrusters RX: #60/40

Strength: Split Jerk 2-2-2-2-2 *Pause for 3sec at the dip and at the catch of each rep. Metcon: For time: Run 400m 32 HSPU 32 Weighted Step-ups (#22.5/15, x2) 32 Cal

Strength: Elevated Ring Rows (weighted) 5-5-5-5-5 Metcon: 5 Roubds For time: 10 Burpee Box Jump Overs 15 Overhead Squats (#43/30) Weightlifting: -Hang clean + push jerk Start (60%) 3+1 ascending weight -Split

Skill: Accumulate: 3-5min Handstand hold 3-5min L-Sit *split the work as you like Metcon: AMRAP in 16min of: 5 Power Cleans (#60/40) 5-10-15-20... Pushups 35 Double Unders *keep adding 5 pushups every