Workout 0:00 - 12:00 50 Overhead lunges (75/55) *5 burpees everytime the bar comes down 12:00-24:00 4 rounds 10 Power snatch (95/65) 10 Pull ups [...]

Strength Press 5 x 3 Workout 3 RFT 9 DB Floor press (45/30) 1​5 Box jumps 21 Shoulder to OH (45/30)

Strength Back squat 5 x 3 Workout 14 min EMOM Gymnastics GOAT work Odd - one gymnasty movement Even - another gymnasty movement *do 1-5 [...]

Workout 20 min AMRAP 200m run 9 Deadlifts (275/185) 6 Knees to elbow

Strength Front squat EMOM x 8 of :15 sec max effort (ME) Workout 12 min AMRAP 7 Push ups 15 Wall balls (20/14)

"TK" 20 min AMRAP 8 Strict Pull-ups 8 Box jumps (36/30) 12 KB swings (70/53)

Workout In 5 minutes 400m run Max reps power cleans Rest 2 min In 5 minutes 400m run Max reps squat cleans Rest 2 min [...]

Strength Deadlift 5 x 3 Workout 6 RFT 3 Hang squat cleans (155/105) 6 Lateral hops (0/B=1) 9 Deadlifts (155/105)

Workout 20 min AMRAP 3+ Toes to bar 2+ HSPU 1 Rope climb *Bear crawl length of the gym after each rope climb

Strength Press 5 x 3 Workout 30-20-10 Hang power snatch (95/65) Dips 15-10-5