A. Shoulder Press 5-5-5 Deload B. 15-12-9 reps for time: •Weighted lunge 95 / 65 lbs •Chest to bar pull-up •50 Double-unders between rounds....

A. Bench press 5-3-1+ B. For time: Row 1000 m 200 reps of 2-4 movements of your choice Ride 1000 m Pick one of your favorite movements, but one goal/weakness as well. Create your own pattern....

A. Back Squat 5-3-1+ B. Helen 3 rnds 400 m Run 21 KBS 70/53 12 Pull up...

A. Shoulder Press 5-3-1 B. For time: •Deadlift 5-4-3-2-1 (75% 1RM) •Rope climb 1-2-3-4-5...

A. Dead Lift 3-3-3+ B. 5 rounds for time: •1 power Snatch •7 Snatch grip push presses •7 Overhead squats Do not let go of the BAR during any round or that round doesnt count. Ha...

A. Bench Press 3-3-3+ B. Fran 21-15-9 reps Thrusters 95/65 Pull Ups...

A. Back Squat 3-3-3+ B. As many Double-unders as possible in 15 minutes. Every minute starts with 10 Sit-ups....

A. Shoulder Press 3-3-3+ B. 15-12-9-6-3 reps power cleans 135/95 bar facing burpees...

A. Dead Lift 5-5-5+ B. 5 rnds 10 thrusters 10 burpees Row 100 meters Rest 90 sec...

A. Bench Press 5-5-5+ B. Death by: Ring dips 1 minute rest Strict pull-ups 1 minute rest Ring push-ups (With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able)...