A. 
3 Rounds of
Push Press - 6-8 reps
rest 60 secs                   
Pull ups - Max Reps
rest 60 secs

B.
Teams of two “ One person working at a time, switch whenever you want
‘Super Angie’
100 CTB Pull-ups
100 Hand release push-ups 
100 GHD Sit-ups (Mod is 2:1 Abmat SU 200 reps total)
100 Pistols

A.
 Every 90 seconds, for 12 minutes (8 sets) of:
 Front Squat x 2 reps @ 75-80%
 Strict Handstand Push-Ups x 6 reps

*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.to increase weight.)

B.
“Fran”
Rounds of 21, 15, and 9 reps of:
Thrusters (45/ 30kg)
Pull-Ups

A.
 5 x 5:
 Snatch Liftoff @105-110% of 1RM
 
*Working on perfect bar path with heavy weight.  Tempo is 2222. Athletes should focus on keeping posterior tight and lifting with the legs to just above the knee and back down to the ground.

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Burpees
100 Meter Run

A.
 EMOM for 12 minutes:
2 Back Squats @ 80%
4 Burpees

B.
Four sets for times of:
Run 400 Meters
15 GHD Sit-Ups (2:1 Abmat situps 30 reps total)
25 Ring Dips
50 Double-Unders
Rest 90 seconds

*Score is your slowest round

A. Tabata (4rds)
Handstand Hold

B. Tabata (8 rds)
Hollow Rocks

C. Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

A.
Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

*Each team member needs to move quickly through the WB (unbroken) and burpees*

A. (Weilimdorf)
3 Rounds
10 GHD sit-ups
10 GHD hip extensions                  
15 Push-ups
20 Air squats
(Move through the movments with very little rest, but keep a "conversational pace". )

A. (Mitte)
3 rds:
10 strict Toes 2 Bar
10 Supermans
15 Push ups
20 Air Squats
(Move through the movments with very little rest, but keep a "conversational pace". )

B.
3 Rounds for time:
21 SDHP (40/30)
40 Double-Unders
10 Alternating Dumbbell Snatches (25/15 kg)
----or----
B.
Rowing Intervals:
Row 1000 meters
rest 2 minutes
Row 1000 meters

A.
 EMOM for 7 minutes:
5 Thrusters @ 50/35kg
 (These Thrusters should be quick and UNBROKEN. Adjust weight to meet those requirements. Feel free to increase weight.)

B.
AMRAP 18 minutes:
Run 200m
10 Box Jumps
10 Thrusters 40/25
10 Burpees

Skill Work: Ring Muscle Up progression & Kipping Work

A.  EMOM 10 min:
3x1 Front Squat 
3@ 80%

B. "Elizabeth"
For time:
21-15-9
Cleans (62/ 43kg)
Ring Dips

 A. Dymamic Push Press
5x3 (1013 tempo)

B. For time:
21 Pull Ups
21 Air Squats
200m Farmers Walk (24/ 16kg)
​21 Pull Ups
21 Air Squats
200m Farmers Walk (24/ 16kg)