Gymnastics: A) 10 rounds Pull/Chin ups 5 sec chin over bar hold 5 sec negative + few extra pull/chin ups (max 5 reps) 00:50 rest B) 10...

Front squat 5-5-3-3-3-1-1-1-1

Gymnastics: 3 rounds A1) 30 sec Single Leg Strict Toes To Bar Or Single leg V-Ups 30 sec rest A2) 30 sec banded plank 30 sec rest A3)...

Weightlifting: E2MOM for 10min 3x Hang Power Snatch Metcon: “Tabata Something Else”

Clean & Jerk 1 RM

Gymnastics: A) 10sec Negative chin ups / 50sec rest x 10 rounds B) 20sec Banded flutterkicks / 40sec off x 5 rounds Metcon: Amrap 15 200m...

Weightlifting: E90SEC x 10 12-15x Hip Bridge Metcon: 7-14-21-28 Wall ball Box Jump TC 10

FBB: A) One arm DB row 3x12-15 per arm One leg contralateral DB RDL 3x8-10 per side Rest 1:00 between sets B) 3 sets Ring plank 40sec...

Skill work: Hang power clean Metcon: EMOM part 1 0-10 minutes Odd: 10x Hang Power Clean 50/30 Even: 10x TTB EMOM part 2 10-20 minutes...

Gymnastics: A) L-hang hold 5 x 20sec on / 40sec off B) Tabata of KB loaded side plank (left) KB loaded side plank (right) C) 10 rounds of...

Snatch 1) power position + jump and catch 2) power position + jump and catch + ohs 3) power position + lower bar below knees + back to...

Gymnastics: 5 supersets of 20sec work/20sec rest Bent hollow hold Chin over bar hold Metcon: Impossible or possible wod? N°2 Every 2:00...

It’s HEAVY day Back squat 5-5-5-5-5

Gymnastics: A) antirotation core EMOM 12 (30sec work/30sec rest) A- banded 1/2 kneeling palloff hold (left) B- banded 1/2 kneeling...

Weightlifting: EMOM 10 Odd:KB Snatch left arm x10-12 Even: KB Snatch right arm x10-12 Metcon: AMRAP 5 9 Thruster 40/35kg 9 Burpee over...

Grip OH position Snatch grip press Snatch grip push press Snatch grip push jerk EMOM 3 Snatch grip press + OHS 3+1, 2+2, 1+3 EMOM 3...

Weightlifting: E2MOM for 10min TGU x1/1 Metcon 3x 4min AMRAP / 2min rest between AMRAPS 10x strict pull up 20x push up 30x sit up 40x...

Gymnastics: 5 rounds of 30sec on / 30 sec off 1)Toes to kettlebell 2)Ring body saw Metcon: Ladder 42 DB Hang Clean and Jerk 400m Run 30...

Weightlifting: EMOM 12 Odd: 1/2 kneeling KB contralateral press x 10-12 Even: KB box step ups 6-8 per leg Metcon: Amrap 10 7 Shoulder...

Gymnastics A) E2MOM for 10min A1) Elevator ring dip (5sec - top/middle/bottom) + extra strict reps (max 5) A2)Banded triceps extensions...