Dov Panda

Strength: Tempo Back Squat @33X1 3-3-3-3-3 Metcon: AMRAP in 20min of: 12 Box Jumps 8 S2OH (#60/40) 12 V-ups Endurance: In Pairs, 5 Rounds for time: 1000m Row 50 Medball Cleans (#10/

Strength: 15min build up to a heavy load for: Clean Pull + Power Clean (2+1) Metcon: 4 Rounds for time: 10 Squat Cleans (#70/45) 10 Strict HSPU Endurance: 10 Rounds for time:

Skill: 15min Handstands practice Metcon: AMRAP in 14min of: 30 Double Unders 3 Hang Power Snatch (#43/30) 3 Overhead Squat 30 Double Unders 4 Hang Power Snatche 4 Overhead Squats 30 Double

Strength: Press 5-5-5 Push-Press 3-3-3 Metcon: 3 Rounds: In 4:00min cap: 12 DeadLifts (#120/80) 24 Pushups AMRAP 10m Shuttle Runs on remaining time. *no rest between rounds *score is the distance

Strength: Bent-Over Row 5-5-4-4-3-3 Metcon: For time: 50 Wallballs (#10/6) 20 KB Swings (#24/16) 35 Wallballs 35 KB Swings 20 Wallballs 50 KB Swings Endurance: 5 Rounds for time: Run 400m

Strength: Bulgarian Split Squat 8-8-8-8-8 Metcon: 4 Rounds for time: 8 DB Snatch (#22.5/15, x1) 3 Bar Muscle-ups 8 Goblet Squats 3 Bar Muscle-ups Endurance: In teams of 2, 6 rounds

Strength: E3MOM for 15min: 3 Push Jerks *pause for 2sec at the catch Metcon: 2 Rounds: 3min AMRAP- Row for calories 1 minute rest 3min AMRAP- 3 Sandbag cleans 60/45kg 12 Air

Strength: Deadlift 5-5-5-3-3 Metcon: "DB Elizabeth" For time: 21-15-9 DB Squat Cleans (#22.5/15, x2) Ring Dips Endurance: AMRAP in 15min of: 2-4-6-8-10... Cal Row V-Ups Box Jump Overs Into:

Strength: Weighted Pushups 8-8-6-6-6-4-4 Metcon: AMRAP in 12min of: 3-6-9-12.... Clean and Jerks (#52/35) 10 Toes-to-bar Endurance: In teams of 2: 25min AMRAP: Partner 1 – DBL KB Front rack Hold while Partner

Skill/Strength: Hang Power Snatch 5-5-5 Metcon: In Pairs, 2 Rounds for time of: 200m Run (together) 60 Power Snatches (#35/25) 200m Run 60 Box jump overs 200m Run 60 Thrusters (#40/

Strength: Overhead Squat 5-5-5-3-1 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats

Strength: Front Squat 10-10-10 Metcon: For time: 300 Double Unders, then 7 rounds of: 3 Clusters (#70/45) 12 Toes-to-bar Endurance: In Pairs, AMRAP in 32min of: 20 Sync'd Burpees 20 Sync'd Air

Strength: Strict HSPU - 5 sets of 5-10 reps *Rest 90sec *Go deficit if possible or scale down if needed Metcon: 5 Rounds for time: Run 400m 20m DB Overhead Walking Lunges (#22.

Strength: Weighted Chinups 3-3-3-3-3-3 Metcon: AMRAP in 15min of: 20 Deadlifts (#80/50) 10 Box Jumps 20 KB Push-Press (#24/16, x1) 10 Box Jumps Endurance: 6 Rounds for time: Run 400m 30

Strength: 15min build up to a heavy load of: Clean Pull + Power Clean (2+1) Metcon: 3 Rounds for time: 50 Air Squats 15 HSPU 5 Cleans (#80/50) Endurance: In Pairs, AMRAP

Strength: Weighted Step-ups 5-5-5-5-5 (each leg) *use dbs/kbs Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (#52/35) *After each set perform 15 V-ups 30 Double Unders Endurance: In teams of 2: 100 Cal

Strength: 15min to build up to a heavy weight of the complex: 1 Power Snatch 2 Overhead Squats 1 Hang Power Snatch 2 Overhead Squats Metcon: 2 Rounds for time: 30 Wallballs (#10/

Strength: 5 Sets: 5 Weighted Bar Dips 25sec Sandbag Bearhug hold (ahap) Rest 1:30min Metcon: For reps: AMRAP in 7min of: 10 Thrusters (#43/30) 10 Box Jump Overs Into: AMRAP in

Skill: Kipping Pullups Metcon: 3 Rounds for time: Row 250m 15 Push-Jerks (#60/40) Run 200m 15 Burpees over the bar Endurance: 3 Rounds for time: 800m Run 50 Burpees 50 Box jumps

Strength: E2.5MOM for 15min: 2 Cleans *at the first rep of each set pause for 3sec under the knee and 3sec at the catch (squat) Metcon: AMRAP in 14min of: 3 Bar

Strength: Floor Press 8-8-8-8 Metcon: For time: 40 Deadlifts (#60/40) 75 Double Unders 25 Hang Power Cleans (#70/45) 75 Double Unders 10 S2OH (#80/50) 75 Double Unders Endurance: 8 Rounds,

Strength: Deadlift 5-5-5 Metcon: In Pairs, AMRAP in 20min of: Partner A: Run 400m Partner B: AMRAP "Cindy" (5 Pullups, 10 Pushups, 15 Squats) *Switch every run Endurance: 5 Rounds for

Skill: Pistol Squat Metcon: 10 Rounds for time: 6 KB Push-Press (#24/16, x2) 6 Pistols 6 Box Jumps Endurance: 5 Rounds for time: Row 500m 30 Medball Situps (#10/6) 60 Double

Strength: Weighted Pullups 5-5-3-3-2-2 Metcon: AMRAP in 20min: 20 Situps 20 Clean and Jerks (#43/30) Run 200m Endurance: AMRAP in 40min: Run 800m 21-15-9 KB Swings (#24/16) Pushups Run 800m 21-15-9

Strength: Tempo Front Squats 3-3-3 @3333 2-2-2 @2222 Metcon: AMRAP in 12min: 2-4-6-8-10… etc 1-arm Devil press (#22.5/15, x1) Toes-to-bar