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Conditioning : (22.1) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches (22.5/15kg) 15 box jump-overs Cardio : EMOM 15Min 1)100M Run 2) 10 Burpees 3) 50 Double Under 4) 8 Cal Bike 5) Rest Scale Up : Add 2 Burpees + 5 Double Under + 2 Cal Bike Every Round

Strength : Weighted Push Ups 6-6-6-6 *Increase Weight Every Set Conditioning : 2 Rounds AMRAP 4Min 24/19 Cal Bike Max Box Jump Over AMRAP 4Min 32/24 Cal Row Max Hop Over Rower AMRAP 4Min 600M Run Max Double Unders Rest 2Min Between Rounds Scale Up : Rx+ : Cal Bike 32/24 ,Cal Row 36/30 Rx++ : 800M Run STRONGMAN Find RM1 For Front Squat Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 DB Front Raise 10 DB Lat Raise Drop Set x2 Pull Over 12-10-8-4-2 Accumalte 3Min Unbroken KTB Front Rack

Strength : Bent Over Row 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : EMOM 20Min 1) 10/8 Cal Skierg 2) 20 KTB Swings (32/24kg) 3) 100M Run 4) 20 Sandbag Lunges (30/20kg) 5) 40sec Russian Twist Scale Up : Add 2 reps & cal every set ENDURANCE Hero W.O.D Zeus 3 Rounds For Time 30 Wall Ball Shots (20/14lbs) 30 Sumo Deadlift High-Pull (35/24) 30 Box Jump 30 Push Presses (35/24 kg) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight) Beginner: 50-60 minutes Intermediate: 40-5

Strength : Power Clean 3-3-3-3 Conditioning : For Time 70 Floor Press (60/40kg) 70 DB Snatch (22.5/15kg) 70 Weighted Sit Ups (25/20kg) 70 Plate Ground To Overhead (25/20kg) Scale Up : Rx+ : Floor Press (70/45kg) Rx++ : DB Snatch (25/17.5)

Conditioning : (Open 23.1) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14lbs) 30 cleans (61/43kg) 20 Burpees Pull Ups Scale Up : Rx+ : Bar Muscle Ups Rx++ : Ring Muscle Ups Strength : Drop Set x2 10-10-10 Pull Over

Strength : Back Squat 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : AMRAP 25Min Team Of 2 (Round / Round) 10 Hop Over Sandbag 6 Sandbag Over Shoulder (50/40kg) 4 Sandbag Bearhug Carry (10m=1) 2 Wall Walk Scale Up : Rx+ : 60/50kg Rx++ : 70/60kg

Strength : EMOM 6Min 5 Clean Pull EMOM 6Min 4 Power Clean EMOM 6Min 3 Clean Squat Conditioning : 21-15-9 Thrusters (43/28kg) Burpees Over Bar Pull Ups

Strength : 4 Rounds 3 Muscle Snatch 2 Behind The Neck Push Press 1 Overhead Squat Conditioning : AMRAP 6Min 7 Deadlift (50/35kg) 7 Hang Power Snatch 7 Push Jerk AMRAP 6Min 14 Single-Arm DB Clean (22.5/15kg) 14 Single-Arm DB Press 14 Single-Arm DB Overhead Squat ARMAP 6Min 21 Double Under 21 Pull Ups 21 Roll Ups Rest 1Min Between AMRAP STRONGMAN Find RM1 For Push Press Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 DB Bench Press 10 DB Fly Drop Set x2 Deadlift 12-10-8-6-4 Accumalte 2

Conditioning : 3 Rounds 55 Sit Ups 24/16 Cal Bike 55 Sandbag Lunges (30/20kg) 24/16 Cal Row 55 HR Push Ups Scale Up : Rx+ : Weighted Sit Ups 20/15kg Rx++ : 4 Round Time Cap - 36min Strength : Drop Set x2 10-10-10 DB Ext. ENDURANCE Every 10Min x 3 30 Cal Row 30 Dual DB Squat (22.5kg) 30 Burpees 30 Push Press (35kg)

Strength : Deadlift 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : 21-15-9 Box Jump Over Dual DB Clean (22.5/15kg) 50 Mountain Climbers Cash Out : 21-15-9 Cal Row Burpees Over DB Scale Up : Convert Row To Bike

Conditioning : AMRAP 30Min 20 Wall Walk 40 V-Ups 60 Wall Ball (20/14lbs) 80 KTB Swings (24/16kg) Every 3Min = 200M Run *Start With 200M Run Scale Up : Rx+ : KTB Swings 32/16kg Rx++ : Convert V-Ups To Toes To Bar

Strength : Weighted Pull Ups 5-4-3-2-1 Increase Weight Every Set Conditioning : Every 3 Min x7 5 Clusters (60/40kg) 2 Front Squat 2 Push Press 5 Burpees Over Bar Scale Up: Rx+ : 70/45 kg Rx 75/47.5 kg

Strength : Bench Press 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : (24.1) For time: 21 dumbbell snatches, arm 1 (22.5/15kg) 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell

Strength : Back Squat 15-12-9-6 Conditioning : Team Of 3 : EMOM 18Min Every Min Switch 210 Push Ups 120 Cal Ski Erg 210 Goblet Squat (32/24kg) 120 Shuttle Runs STRONGMAN Find RM1 For Deadlift Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 Dual DB Squat 10 Hip Thrust Drop Set x2 DB Ext. 12-10-8-6-4 Accumulate 3Min Unbroken Sled Bear Walk

Conditioning : Part 1 : EMOM 12Min 1) 8 Deadlift 2) 8 Bench Press 3) 8 Strict Toes To Bar -2Min Rest- Part 2 : 3 Rounds 15 Barbell Sumo DLHP 12 Sit Ups 9/7 Cal Bike Finisher : For Time 1000m Total Row / SkiErg / Run Partition however you like ENDURANCE 4 Rounds 10 Burpees 200M Run 300M Row 400M Bike Directly Into 10 Rounds 10 Wall Ball (20/14lbs) 10 Barbell Somu DL HP (35Kg) 10 Box Jump

Conditioning : For Time 700M/600M Row 100m Dual DB Farmer Carry (22.5/15kg) 700M/600M Row 80 Mountine Climbers 700M/600M Row 60 Air Squat 700M/600M Row 40 KTB Swings (32/24kg) 700M/600M Row 20 Handstand Push Ups Strength : Drop Set x2 8-8-8 Dual DB Hammer

Strength : Bent Over Row 15-12-9-6 Conditioning : Every 6Min x4 300M Run 30 Step Up 20 Push Ups 70 Double Under In the remaining time Plank Scale Up : Rx+ : 100 Double Under Rx++ : Step Up With Sandbag (30/20kg)

Strength : Clean Complex (Unbroken Set) 4 Rounds 3 Hang Power Clean 3 Power Clean 3 Clean Squat *Increase Weight Every Set Conditioning : 20 -18-16...2 - Front Rack Lunges (30/20kg) 10 V-Ups Scale Up: Rx+ : 40/25kg Rx++ : Convert V-Ups To GHD Sit Ups

Conditioning : (Open 24.3) 5 rounds of: 10 Thrusters (43/29 kg) 10 Chest To Bar Rest 1 minute, then: 5 rounds of: 7 Thrusters (61/43kg) 7 Bar Muscle Ups Cardio : EMOM 15Min 1) 10/8 Cal Ski 2) 10/8 Cal Bike 3) 10 Burpees 4) 5 Shuttle Run 5) Rest

Strength : Split Jerk 3-3-3-3-3 Conditioning : AMRAP 5Min 28 HR Push Ups 28 Jumping Lunges 28 Double Unders AMRAP 5Min 28 Sit Ups 28 Step Up 28 Mountain Climbers AMRAP 5Min 28 Pull Ups 28 DB Sntach (22.5/15kg) 28 Hop Over DB *Rest 2min between AMRAP Scale Up : Rx+ : DB Goblet Lunges (22.5/15kg) Rx++ : Single-Arm DB Step Up (22.5/15kg) STRONGMAN Find RM 1 For Bench Press Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 Bent Over Row 10 Pull Over Drop Set x2 Dual Front KTB Lunges 12-10-