Skill: 3 Push press + 2 push jerk RM 5min EMOM 1 complex 90%rm Workout of the day: 5 rounds : 10 Burpees 15 KB russain swing (32/24kg) 10 Burpees 15 Pull ups

Skill: Power Clean & Power Jerk 1rm 5min EMOM : 1 Clean High Pull + 2 Power Cleans + 1 Power Jerk à 70% rm Workout of the Day: 12 min Amrap : 15 P.cleans 30Kg20 30 Double unders

Skill: Deadlift 1rm Workout of the Day: 12 Minute EMOM : Even : 5 Deadlifts 50-60% rm + 5 Strict HSPU Odd : Max effort Plate sit-ups (15/10kg)

Skill : Power cleans + 2 hang power cleans rm Complete as many rounds as possible in 15 minutes of: 5 Chest-to-bar pull-ups 5 Power cleans (70kg40kg) 10 Handstand push-ups

Skill : 3rm Push press with pause on the dip position ( 3sec ) 5 rounds for time of: 1’ : max Row meters 1’ : max push press ( 30/20kg) 1’ : max Plate sit-ups

Skill : Back squat 3rm Workout of the day : From 0:00-3:00, perform 3 rounds of: 3 toes to bar 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 toes to bar 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 toes to bar 10 push-ups 15 squats From 9:00-12:00, perform [...]

LAST DAY OF 2016 Skill : Overhead squat 16min Amrap : 20 Over Head Squats (40/30kg) 16 Knees To Elbows 20 Box Jumps 30/24 16 HSPU 20 Power cleans (40/30kg) 16 Sit-ups 20 Pull Ups 16 Push Ups

Skill : Back squat 3 rm Workout of the day : 21-15-9-6-3 Front squat (60/40kg) Pull-ups

Skill : Push Jerk 3rm Workout of the day : 3 rounds : ( 1 min each ) Burpees Power cleans (40/30kg) Double unders Push press (40/30kg) Row ( calories) Rest

Skill : Deadlift 5 rm ( touch & go ) Workout of the day : 15min amrap : 7 Deadlifts (70kg/40) 9 Box jumps 12 Push ups