"Core blast" Team of 2, 3 rounds for time: 60 BJO 61/50 cm 40 DL 100/60 kg 20 Burpee pull ups

EMOM 28' 1st: 100-200 m run 2nd: 15-20 wall balls 3rd: 12-20 double db/kb push presses 4th: rest

Strength: 10RM Front rack lunges WOD "(Un)broken" AMRAP 5' KBS 24/16 kg Every break 5 strict pull ups 2' rest AMRAP 5' Overhead lunges 45/30 kg Every break 15 V-ups

"Ghost" 6 rounds for max reps: 1' SDLHP 24/16 kg 1' Burpees 1' DU/SU 1' rest Core accessory: EMOM 6' Odd: 30" Medball russian twists Even: 20" Side plank, right 10" rest 20" Side plank, left 10" rest

WOD "Mike 30" In teams of 2; 8 rounds for time: 28 Box jump overs 61/50 cm 20 Burpees over bar 18 Thrusters 40/25 kg In the remaining time AMRAP of: Wall balls 9/6 kg Time cap: 30' Result 1: time Result 2: amrap

Weightlifting/Practice In 10'-12' find: 1RM Power clean WOD "Grip it, rip it" Team of 2, AMRAP 12' Athlete 1: Pull up bar hang hold (Hollow body) Athlete 2: 5 Power cleans 60/40 kg 10 Push ups 15 Air squats *Athletes can switch after 5/10/15 reps are completed.

WOD In Teams of 2 AMRAP 30' 400m Run 30 Deadlift 50/35 kg 20 Pull Ups 10 Bear Complex

In Teams of 2 5 Rounds FT: 50 Abmat sit ups 40 Box jump 30 KB swing 20 Ttb 10 Burpee Cap: 30'

Practice gymnastics: Emom 10' 1-40" Pistols Squat 2-40" Handstand Hold WOD For time: 10 rounds: 30 Du's/60 Su's 15 Goblet squat 24/16kg 10 HR Push Ups Cap:22'

5x5 Deadstop Deadlift 2' rest between series  20' for Strenght (not for time)  WOD For Time: 30-20-10 Thruster Plate 20/10 Burpee on plate Cap: 10'