Weightlifting: E2MOM for 12min Complex: 1x Hang Power Clean 1x Power Clean 2x FSQ 1x STOH Metcon: EMOM 1. max calories: row or ski 2. 20x...

weightlifting: TGU EMOM 10 Odd: left arm Even: right arm Metcon: 10-9-8-7-6-5-4-3–2-1 Dual DB Power Clean Dual DB FSQ TC 10min

Gymnastics: 5 rounds 10 sec ring rows 10 sec ring row hold 20 sec rest 10 sec hollow rock 10 sec hollow hold 1 min rest Metcon: 3 min max...

Gymnastics: 15 sec work / 15 sec rest 4 rounds of: A) russian twist B) tuck sit hang hold C) side plank L D) side plank R Metcon: Amrap...

gymnastics(plyo): A) 10 min to find max height box jump B) 10 min to find max distance broad jump Metcon: EMOM 15 A-Max DUS B-Max Burpee...

Gymnastics: A) reverse Tabata Negative pull up B) Tabata Odd: ring rows Even: ring row hold Metcon: 7 rounds 7 deadlift 7 hang power...

Teams of 2 Row 6k in team, switch every 1min TC 30min

Gymnastics: 4 rounds 15 sec chin over bar hold 45 sec rest 15 sec ring dip top position hold 45 sec rest 15 sec ring row top position...

Weightlifting: Bench press A) E2MOM for 6 minutes 15 reps B) E2MOM for 6 minutes 10 reps C) E2MOM for 6minute 6 reps Metcon: Calorie...

#impossiblewod n°3 Gymnastics: 5 rounds 20 sec Tuck sit hang hold 20 sec rest 20 sec Superman hold 20 sec rest 20 sec banded clamshell...

Heavy day 1RM Power Clean E2MOM 20 Rounds 1-4: 3 reps Rounds 4-6: 2 reps Rounds 7-10: 1 rep

SPLIT JERK 1RM

Frog stand Headstand

Weightlifting: EMOM 12 A - 12-15x Banded kb swing B - 10-12 Offset KB reverse lunges (left) C - 10-12 Offset KB reverse lunges (right)...

Gymnastics: A) 3 rounds 10 sec Ring dip top position hold 50 sec rest 20 sec Banded push ups 40sec rest B) 3 rounds 10 sec Ring dip...

Weightlifting: E2MOM for 20min Shoulder press x3 reps Metcon: AMRAP 7 5 pull up 10 TTB 15 ground to OH 20/10

Gymnastics: A) 5 rounds 20 sec Tuck sit hold on bar 20 sec rest 20 sec Medball Russian twist 20 sec rest B) Bent over row 3x15 1:30 rest...

Weightlifting: E2MOM for 10min 3x Deadlift + 2x Hang Power Clean Metcon: Every 2:00 for 20min 10x Dual KB Thruster 24/16kg

A) Emom 5 3x snatch deadlift @2020 B) Emom 5 3x snatch high pull C) Emom 5 3x Snatch push press D) Emom 5 3x snatch push jerk E) E90SEC x...

Weightlifting: A1) double kb Alternating Gorilla rows 3x8-10 per arm A2) single arm kb single leg RDL 3x12-15 per side Rest 1 min...