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• weightlifting
• metabolic
• gymnastics

a) Plyometrics (20min):

- Slam Ball skills 

- Broad Jumps 

- Vertical Jumps 

- Box Jumps 

b) 16min EMOM of:

1st.: 5-10cal. Assault @sprint

2nd.: 15-20 Box Jump 60/50

3rd.: 5-10cal. Assault @sprint

4th.: 15-20 Wall Balls 9/6 

c) Accessory:

- 5x50m Sprint, 1:3 Rest

• weightlifting
• metabolic
• gymnastics

HEAVY DAY  

a) Strength - Front Squat:

TEST 1RM, 5-5-3-3-1-1-1 

b) Skill; 

Technique C&J 

c) Girl "Gwen":

15-12-9 C&J unbroken

*Rest as needed between sets 

*Score is weight used for all unbroken TnG sets

c) Accessory: 

1-Arm DB Strict Press; 

10-8-6-4-2/side @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill (10min): 

Headstand 

Handstand & Free Handstand 

b) Preparation for WOD with @easy pace of: 

10-8-6-4-2 Push Ups 

10-8-6-4-2 cal. Row 

c) 5 Rounds for time of:

15 HSPU

15 Ring Dips/ Dips

500/450m row 

d) Cool Down: 

Rowing 2-4min @easy

• weightlifting
• metabolic
• gymnastics

a) Strength - Deadlift;

TEST 1RM 

1x15 @40, 2x10 @55, 4x5 @70 of your 1RM

b) Team of Two - 10 Rounds for time of:

 15 Synchro Kett. Swing 20/12 

5 Synchro Burpee Facing BJO 

*Cash Out 2000m Row together

c) Accessory - Core

- Floor Leg Raises; 3-4x 10

• weightlifting
• metabolic
• gymnastics

a) Skill - 8min EMOM of: 

Rx: 30-40 Double Unders 

Ad.: 15-20 Double Unders 

Sc.: 5-10 Double Unders 

b) 24min E2MOM II. of:

1st.: 400-300m Run 

2nd.: 24-20/16-12cal. Assault 

c) Accessory; 

Cyclist Front squat; 4x20 @BW

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For time of:

21-15-9 HSPU

21-15-9 1-Arm DB Snatch

b) 3 Rounds for time of:

100m Farmer's Carry 20/12

15 Kett. Thrusters 20/12

c) 6 Rounds for time of:

6 Czech Beast Pull Ups

6 Bear Complex 40/25

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Strength, Back Sq. I.:

4x10 @55 of your 1RM (10-5-2022) 

b) Girl "Christine" - 3 Rounds for time of:

500m Row 

12 Deadlift @BW 

21 Box Jumps 60/50 

c) Accessory; 

Weighted Hanging Knee Raises; 4x10 (Medball 9/6/4)

• weightlifting
• metabolic
• gymnastics

a) Skill (20min): 

Rope Pull Ups 

Rope Climb 

Legless Rope Climb 

b) For time, adding one movement per round of: 

1 Wall walk 

2 Chin Ups 

3 Burpees 

4 Push Ups 

5 Air Squats 

6 Lunges 

7 Sit Ups 

8 Jumping Squats 

9 Jumping Lunges 

10 Broad Jumps 

c) Accessory: 

10min Static Core

• weightlifting
• metabolic
• gymnastics

a) Strength - 8min EMOM of:

3x Low Hang Squat Clean @70-60 of your 1RM C&J 

b) 3 Rounds for time of:

15 Hang Power Clean 50/30

400m Run

c) Accessory; 

Barbell Roll-Outs; 5x6 

Barbell Sit Ups; 3x12

• weightlifting
• metabolic
• gymnastics

a) Strength, Front Sq. I.:

4x10 @55 of your 1RM (12-5-2022)

b) 18min AMRAP of – Team of Two Person:

100/90/80cal. Assault Bike 

100 S2O 30/20 

100/90/80cal. Assault Bike 

100 Wall Balls 9/6 

100/90/80cal. Assault Bike 

100 Burpee Lateral over Bar 

c) Accessory;

Bend over Rear Delt Flyes; 5x12 (plates 5-1 kg)

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;  

Hip Thrust, technique & sets - Technique; SDHP 

b) Girl "Charlotte" - For time of:

21-15-9 OHS 40/25 

21-15-9 SDHP 40/25

c) Accessory: 

Upright Plate Rows; 4x10 @15-10-5 plate

• weightlifting
• metabolic
• gymnastics

a) Skill (10min):

- Technique 1/2 GHD SU

- Technique GHD SU

b) Core - 16min EMOM of:

1st.: 10-20 GHD SU (1/2)

2nd.: 20 Kett. Side Bend (R)

3rd.: 45sec. Plank

4th.: 20 Kett. Side Bend (R) 

c) 12min AMRAP of:

200m Run

20 T2B/ K2E

200m Run

20 AbMat Sit Ups

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH  

a) 8min AMRAP of:
2-4-6-… Sq. Clean 60/35
2-4-6-… Burpee over Barbell

b) 8min AMRAP of:
2-4-6-… Sq. Snatch 60/35
150/125m Row

c) For time:
40 C2B Pull Ups
20 Ring Dips
5 Rope Climbs
*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Skill - 8min EMOM of: 

Rx: 35-45 Double Unders 

Ad.: 20-25 Double Unders 

Sc.: 5-15 Double Unders 

b) 24min E2MOM III. of:

1st.: 24-20/16-12cal. Row 

2nd.: 24-20/16-12cal. Assault 

c) Accessory: 

 Bulgarian Split Squats; 4x10/side @BW

• weightlifting
• metabolic
• gymnastics

a) Strength, Back Sq. II.:
4x10 @60 of your 1RM (10-5-2022)

b) Girl "Nancy" - 5 Rounds For time of:
400m Run 

15 OHS 40/25 

c) Accessory:

Barbell Front Raises; 5x8-10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Strength - Deadlift;
10RM TnG (unbroken) - 5x5 @100 of your 10RM 

b) 15min AMRAP of:
1 Heavy C&J 

2 Bar Muscle Ups 

30 Double Unders

c) Accessory; 

Top of GHD Hip-Extension Hold; 4-6x 30sec./ 1min Rest

• weightlifting
• metabolic
• gymnastics

a) Skill (20min):

 Chin Ups, technique & sets 

Strict HSPU, technique & sets 

b) 20min for Quality: 

Acc 100 Burpees to Plate 

Acc 100 Toes to Ring 

Acc 50 Strict Pull Ups 

Acc 50 Kipping HSPU 

c) Accessory: 

Band Pull Aparts; Acc 100reps 

Band Face Pulls; Acc 100reps

• weightlifting
• metabolic
• gymnastics

a) Strength - 6 sets of: 

15m Dual Kett. OH Carry 

15m Dual Kett. F. Rack Carry 

15m Dual Kett. Farmer Carry 

90 Single Unders 

b) For time:

500m Row
30 Bench Press 0.5-.75@BW
1000m Row
20 Bench Press 0.5-.75@BW
1500m Row
10 Bench Press 0.5-.75@BW

c) Accessory; 

- Top Half Strict Press; 5x5 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Strength, Front Sq. II.:

4x10 @60 of your 1RM (12-5-2022)

b) 3 Sets For time of:

21 Thrusters 40/25
21 Pull Ups
42 Double Unders

1:1 Rest

18 Thrusters 45/30
18 Pull Ups
36 Double Unders

1:1 Rest

15 Thrusters 50/30
15 Pull Ups
30 Double Unders

c) Accessory:

- Standing Close Grip Upright Row; 5x10 @empty Barbell