SDL + WOD

SDL 3-3-3-3-3 100kg WOD Every Minute on the Minute for 10mins 3 Burpees 3 Power Snatches 50kg 3 Burpees Score=> 3 rounds missed (missed 3 Burpees) After One Hour, Weighted Rings Dips x3 x5 12kg Strict Rings Dips 7-7-7 For 1mins amrap DU Total=> 219 PR

Back Squats + WOD

Back Squats 2-2-2 80kg Then, WOD Every Minute on the Minute for 10Mins 2 Power Cleans 70kg 4 HSPU ( Strict prefered) 20 Double-unders Score=> 2 round missed (7th & 8th min)

Strength Training

Strength Training Bench Presses (15 secs interval) (Blue Band Around back) x3 x10 50kg Box Squats (15secs interval) x3 x10 50kg One arm DB Row 5L 5R x5 45kg AES Rope Triceps ext x10 20kg Abs Roller 20-20-20-20

Power Snatch + WOD

Power Snatch 1-1-1 60/62.5F/62.5F Then, WOD 7mins amrap 1,2,3,4....... Clean Squats (60kg) 2,4,6,8....... Parallel Bar Dips (no kip, Gymnastic style) Total=> 5rounds Handstand Hold 30-30-30-30secs AES Handstand L/R shoulder tap x4reps

ROW

WOD For time 2000m Row Time=> 8:18 (Gas Mask)

Cleans + WOD + WOD

Cleans (Heavy Singles) 1-1-1-1-1 65/70/75/75/80kg Then, WOD Every minute on the minute for 10 mins Perform: 2 DeadLifts @ 65% of 1RM 5 Clapping Push ups Total=> No missed Reps (100kg) Rest 2mins, For time 100 Rings Rows Time=> 7:12 (Chest under the bar with rings set shoulder level)

Strength Training

Bench Press x5 x5 70kg Penlay Row x5 x1 60kg x5 x2 70kg x5 x1 60kg OHS x3 x3 60kg Skull Crushers Till fatigue 25kg x5sets AES Reverse Hyper (improvise) 20reps

Strength Training

Chest To bar Pull Up 3-3-3-3-3 Box Squats (15secs Interval) x2 x8 60kg x2 x4 70kg Barbell Row x10 x5 60kg Back Push Press (Snatch Grip) x3 x5 60kg

Snatch + WOD

Snatch heavy singles x1 x5 60kg Then, WOD For time 100 WallBalls 12kg Time=> 09:59 Hollow Rock 20-20-20-20-20reps

Strength Training

Bench Presses (15secs interval) with blue band around back x2 x10 60kg Box squats x2 x10 60kg Split Jerk x3 x3 50kg x3 x2 60kg Cable Rope Triceps Ext x10 x5 22.5kg

STO + Wallball

WOD For time 10 Shoulder To Overhead 60kg 20 Wall Balls 12kg 8 Shoulder To Overhead 20 Wall Balls 6 Shoulder To Overhead 20 Wall Balls 4 Shoulder To Overhead 20 Wall Balls Time=> 14:54

CFSG

Clean & Jerk (Heavy Singles) x 1 x 3

175/185F/185F

Then

Alternating TaBaTa (G)

DU

KBS 2 Pood

Total=> 492 DU + 35 KBS RX (G)

Strength Training

Strength training Hang Power Clean 2-2-2-2-2 60/60/70/70/70kg Strict Ring Dips 10-10-10-10-10

FS + WOD

Front Squats x5 x5 55kg Then, WOD For time 10,9,8...1 KBS 2pood 1,2,3....10 Burpees Time=> 12:15 (Gas mask) Abs roller 15-15-15-15

Snatch DL HP + WOD

Yest workout Snatch DL High Pull x3 60kg x3 70kg x3 x3 75kg WOD 7mins amrap 150m Row 30 DU Total=> 6 sets (Gas Mask)

Strength Training

Box Squats (15 secs interval) x2 x6 60kg x2 x4 70kg Barbell row x10 x2 60kg x10 x3 70kg Strict Dips on Parallel bar x5 AES Cables Triceps Ext (Straight bar) x10 25kg 5sets Seated WallBall with Abs Mat x10 x5 10kg

CFSG

Push Press 3-3-3 151/160/171PR Then 4 Rds 1 Min Max Thruster 140# 1 Min Rest Score=> 10,8,6,4 (120) MU 5-5-5 TaBaTa air bike 37.9 calories

Box Squats + WOD

Box Squats
x2 x10 50kg

Then,
WOD
For Time Complete
30 Power Snatch 40kg
60 Burpees
90 Squats

Time=> 13:57

Handstand Hold
30secs x5

Strength Training

Bench Press
x5 x5 50kg

Front Squats
x3 x5 50kg

Cable Triceps Ext
x10 x5 25kg

Hollow Hold
15 secs x4