Skill : thrusters 1 then 2 Front squat Workout of the day : Amrap 10 min : 7 toes to bar 14 wall ball shots (9/7kg) 21 Double unders

Skill : Complex deadlift – Hang power clean - stoh Workout of the day : Amrap 15 min : 5 Pull ups 10 Push ups 15 squats 12 Deadlifts (60/40kg) 9 Hang power cleans (60/40kg) 6 STOH (60/40kg)

Skill : Power clean + thrusters 10 min amrap : (target 5 rounds) 5 Power clean (50/30kg) 5 Burpees 5 Thruster (50/30kg) 5 Burpees

Skill : front squat 3rm 7 rounds for time of: 5 burpees jump on plate 20kg 7 Front squat (60/40kg) 15 Kettlebell russian swings (24/16kg) 20 Double-unders

Strength day : ( 15 min each one ) Squat clean rm Bench press 1 rm Back squat 1 rm

Skill : 1 rm Push jerk ( between each set perform 30 Double unders ) Three rounds for time of: 1’30’’ : max Double unders 1’30’’ : max Push jerk (60/40kg) 1’30’’ : max Ghd sit-ups

Skill : Hang power cleans 3rm Death by Push press emom : Min 0 : 1 hang power clean + 4 burpees Min 1 : 2 hang power cleans + 4 burpees Min 2 : 3 hang power cleans + 4 burpees Min 3 : 4 ... ...

Skill : Bench Press + 5 strict pull ups after each set Workout of the day : 25-20-15-10-5 Pull-ups Box jumps Rest 5min 100-75-50-25 Air squat Double unders

Skill : push jerk + split jerk Workout of the day : Every 2 minutes for as long as possible complete: From 0:00-2:00 2 Toes to bar 2 front squats (70/45kg) From 2:00-4:00 4 Toes to bar 4 front squats From 4:00-6:00 6 Toes to bar 6 front squats Continue adding 2 reps to the [...]

Skill : Squat cleans + 2 Front squats Complete as many rounds as possible in 10 minutes of: 10 sumo deadlift high pulls (50/35kg) 10 burpees, jumping over the barbell