Strength Training

Weighted strict Ring Dips (with turn out at top)
x2 x5 8kg KB

Rings Hold
15secs x5

Rings Push Up (with turn out at top)
x5 x5

Rings Push Up Hold
20secs x5

Strength Training

1 Back Squat + 1/4 Squats
x3 x5 70kg

Bench Press
x3 x5 80kg

Cable Reverse Triceps Ext
x10 x5 22.5kg

Abs Roller
15-15-15-15

FS + Snatch + WOD

Front Squat x 1 x 3
 160/171/180

Snatch x 1 x 3
 155/166/175F

Then,
WOD
5 Rds For Time
7 Burpee
21 DU
150m

Time=> 09:21

FS + Snatch + WOD

Front Squat x 1 x 3
 160/171/180

Snatch x 1 x 3
 155/166/175F

Then,
WOD
5 Rds For Time
7 Burpee
21 DU
150m

Time=> 09:21

Barbell complex

WOD
7mins amrap

Barbell Complex

Deadlift
Power Clean
Push Press
Split Jerk

Score=> 15reps (60kg)

Snatch + Back Jerk + kneeing Jump Squats

Snatch
x1 x8 60kg

Back Jerk
x3 x5 60kg

Kneeing Jump to Squats
x2 x5 (10kg)

C&J + BS + WOD

Clean & Jerk x 1 x 3
 155/175/166

Back Squat  x 3 x 3
190 x3

Then,
WOD
For time (12mina)
7, 6, 5...1 Burpee (G)
AES 150m


Time=> 9:31

Strength Training

Box Squats (12secs interval)
x2 x10 70kg

Strict Press
x1 x5 50kg

Hammer strength Pull Down (under Grip)
x4 x5 80kg

Cable Reverse Triceps ext (Straight Bar)
x10 x5 20kg

Pseudo push Up Hold
30secs x3

Strength Training

Box Squats (12secs interval)
x2 x10 70kg

Strict Press
x1 x5 50kg

Hammer strength Pull Down (under Grip)
x4 x5 80kg

Cable Reverse Triceps ext (Straight Bar)
x10 x5 20kg

Pseudo push Up Hold
30secs x3

Snatch + FS + WOD

Snatch x 1 x 3
 155/166 x2

Front Squat x 3 x 3
 140 x3

Then,
12mins Ladder (G)
3 Burpee
3 DU
6 Burpee
6 DU......

Score=> 7rds + 15WB (RX)

Snatch + FS + WOD

Snatch x 1 x 3
 155/166 x2

Front Squat x 3 x 3
 140 x3

Then,
12mins Ladder (G)
3 Burpee
3 DU
6 Burpee
6 DU......

Score=> 7rds + 15WB (RX)

Bench press + Back Squats + WOD

Bench Press (with Sling Shot)
x2 x10 75kg

Back Squats + Quarter squats
x3 x5 60kg

Then,
WOD
5rounds For time
25m Frog Leap
25m Run
50 DU

Time=> 10:12